Comparing Nutrients in 7 ounces Okra VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Okra	Frozen Okra	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	10% 13g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	8.13% 5.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.56% 1.13g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Okra	Frozen Okra	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.7% 45.6mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.57% 0.54mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Frozen Okra	Recommended Dietary Allowance
Calcium	16.3% 163mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.4% 1.23mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	75.3% 1.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.3% 121mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Frozen Okra per 7 oz

Compare the macro and micronutrient content in 7 oz of Okra versus 7 oz of Frozen Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Okra vs Frozen Okra:

• 7 ounces of Okra have 2 times more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B3, 5.1 times more Vitamin B6 and 1.9 times more Vitamin C than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 1.8 times more Vitamin B2, 2.5 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Okra.
• Both Okra and Frozen Okra provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Okra have insufficient amounts of Vitamin E
• Both Raw Okra as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Okra vs Frozen Okra:

• 7 ounces of Okra have 1.3 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Frozen Okra.
• Both Okra and Frozen Okra contain similar levels of Calcium, Iron, Manganese, Zinc and Water per seven ounces.
• Both Raw Okra as well as Frozen Okra, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Okra have 1.5 times more Fiber than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 2 times more Sugars than Raw Okra.
• Both Okra and Frozen Okra offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Raw Okra as well as Frozen Okra, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Okra VS Frozen Okra

What are the health benefits of Okra compared to Frozen Okra?

Okra is a nutritious vegetable that is high in fiber, vitamins C and K, and antioxidants. Fresh okra is generally more nutrient-dense compared to frozen okra, as freezing can lead to some nutrient loss. However, frozen okra can still be a convenient and healthy option when fresh okra is not available. It is important to choose frozen okra without added salt or unhealthy fats to maximize its health benefits.

Can I lose weight easier by eating more Okra or Frozen Okra?

Both fresh okra and frozen okra can be beneficial for weight loss as they are low in calories and high in fiber. However, fresh okra may have slightly more nutrients compared to frozen okra due to minimal processing. It is important to focus on overall balanced diet and portion control for weight loss, rather than just one specific food.

Should I eat more Okra or more Frozen Okra to gain more muscles while training consistently?

Both fresh okra and frozen okra can be beneficial for muscle gain as they are rich in nutrients such as protein, fiber, vitamins, and minerals. However, fresh okra may have slightly more nutrients due to minimal processing. It is important to focus on a well-rounded diet that includes a variety of plant-based foods to support muscle growth, along with regular strength training exercises.

What is the environmental impact of producing Okra compared to Frozen Okra?

The environmental impact of producing fresh okra is generally lower than that of producing frozen okra. This is because frozen okra requires additional resources for processing, packaging, and transportation, which can contribute to a higher carbon footprint. Opting for fresh, locally sourced okra can help reduce the environmental impact of your food choices.