Comparing Nutrients in 7 ounces Okra VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Okra	Onions Flakes	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	2% 0.34g	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	127% 165g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	102% 74.2g	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	48% 18.3g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Okra	Onions Flakes	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	244% 3.18mg	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	82.4% 329μg	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	165% 149mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Onions Flakes	Recommended Dietary Allowance
Calcium	16.3% 163mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	92% 0.83mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	120% 2.76mg	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	86% 601mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Onions Flakes per 7 oz

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

Lets compare vitamin content per 7 ounces of Okra vs Onions Flakes:

• 7 ounces of Okra have 36 times more Vitamin A and 8.2 times more Vitamin K than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 5.6 times more Vitamin B5, 7.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Okra.
• Both Okra and Onions Flakes provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Onions Flakes have insufficient amounts of Vitamin A
• Both Raw Okra as well as Dry Onions Flakes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Okra vs Onions Flakes:

• 7 ounces of Okra have 22.8 times more Water than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 3.1 times more Calcium, 3.8 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 5 times more Phosphorus, 5.4 times more Potassium, 7.1 times more Selenium and 3.3 times more Zinc than Raw Okra.
• 7 ounces of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Onions Flakes contain 10.6 times more Energy, 11.2 times more Carbohydrate, 25.3 times more Sugars, 2.9 times more Fiber and 4.6 times more Protein than Raw Okra.
• 7 ounces of Okra provide inadequate amounts of Energy
• Both Raw Okra as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Okra VS Onions Flakes

What are the health benefits of Okra compared to Onions Flakes?

Okra is a good source of fiber, vitamins C and K, and antioxidants. It can help improve digestion, support heart health, and boost immunity. On the other hand, onion flakes are also rich in antioxidants and have anti-inflammatory properties. Both can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Okra or Onions Flakes?

Both okra and onion flakes can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body needs. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is key for successful weight loss.

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

Both okra and onion flakes can be beneficial for muscle gain, but okra is a better choice due to its higher protein content. Okra is also a good source of essential nutrients like vitamins, minerals, and antioxidants that support muscle growth and recovery. Including a variety of plant-based protein sources in your diet, such as okra, can help you meet your muscle-building goals while training consistently.

What is the environmental impact of producing Okra compared to Onions Flakes?

Okra generally has a higher environmental impact compared to onion flakes due to the higher water and land requirements for its cultivation. Okra is a water-intensive crop that requires more resources to grow compared to onions. Choosing onion flakes over okra can help reduce water usage and minimize environmental impact.