Comparing Nutrients in 7 ounces Okra VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Okra	Baked Potato Flesh	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.37% 0.064g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	4.65% 3.37g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Okra	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	46% 0.6mg	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	4.47% 18μg	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	28.2% 25.4mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	16.3% 163mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	47.4% 0.43mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	14% 0.32mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Baked Potato Flesh per 7 oz

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

Lets compare vitamin content per 7 ounces of Okra vs Baked Potato Flesh:

• 7 ounces of Okra have more Vitamin A, 1.9 times more Vitamin B1, 2.9 times more Vitamin B2, 6.7 times more Vitamin B9, 1.8 times more Vitamin C and 104.3 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Okra.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Okra as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Okra vs Baked Potato Flesh:

• 7 ounces of Okra have 16.4 times more Calcium, 1.8 times more Iron, 2.3 times more Magnesium, 4.9 times more Manganese, 1.2 times more Phosphorus and 2 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2 times more Copper and 1.3 times more Potassium than Raw Okra.
• Both Okra and Baked Potato Flesh contain similar levels of Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Okra as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Okra have 2.1 times more Fiber than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.8 times more Energy and 2.9 times more Carbohydrate than Raw Okra.
• Both Okra and Baked Potato Flesh offer comparable quantities of Sugars and Protein per seven ounces.
• 7 ounces of Okra provide inadequate amounts of Energy
• Both Raw Okra as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.