Comparing Nutrients in 7 ounces Boiled Onions VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Boiled Onions	Boiled Okra	Recommended Dietary Allowance
Energy	3% 87.3kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	13% 9.4g	6.57% 4.76g	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	3.94% 2.86g	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	% 4.35g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	28.5% 0.37mg	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	7.44% 29.8μg	23% 91μg	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	11.5% 10.3mg	36% 32.3mg	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	0.26% 0.04mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Boiled Okra	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	18.7% 0.17mg	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	5.95% 0.48mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	25.4% 0.58mg	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	9.92% 69.5mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Boiled Okra per 7 oz

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

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

• 7 oz of Boiled and Drained Okra contain 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9, 3.1 times more Vitamin C and 80 times more Vitamin K than Boiled and Drained Onions.
• 7 ounces of Boiled Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Boiled and Drained Onions as well as Boiled and Drained Okra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Onions vs Boiled Okra:

• 7 ounces of Boiled Onions have 1.2 times more Potassium than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 3.5 times more Calcium, 1.3 times more Copper, 3.3 times more Magnesium, 1.9 times more Manganese and 2 times more Zinc than Boiled and Drained Onions.
• Both Boiled Onions and Boiled Okra contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Onions lack sufficient amounts of Zinc
• Both Boiled and Drained Onions as well as Boiled and Drained Okra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Onions have 2.3 times more Carbohydrate and 2 times more Sugars than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 1.8 times more Fiber and 1.4 times more Protein than Boiled and Drained Onions.
• Both Boiled and Drained Onions as well as Boiled and Drained Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.