Comparing Nutrients in 7 ounces Onions Flakes VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Onions Flakes	Boiled Okra	Recommended Dietary Allowance
Energy	24% 693kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	127% 165g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	102% 74.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	13% 4.96g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	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	82.4% 329μg	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	165% 149mg	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	2.4% 0.36mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Boiled Okra	Recommended Dietary Allowance
Calcium	51% 510mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	38.4% 3.08mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	86% 601mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Boiled Okra per 7 oz

Compare the macro and micronutrient content in 7 oz of Onions Flakes 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 Onions Flakes vs Boiled Okra:

• 7 ounces of Onions Flakes have 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin B5, 8.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 10.5 times more Vitamin K than Dry Onions Flakes.
• Both Onions Flakes and Boiled Okra provide similar amounts of Vitamin B3 per seven ounces.
• Both Dry Onions Flakes 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 Onions Flakes vs Boiled Okra:

• 7 ounces of Onions Flakes have 3.3 times more Calcium, 4.9 times more Copper, 5.5 times more Iron, 2.6 times more Magnesium, 4.7 times more Manganese, 9.5 times more Phosphorus, 12 times more Potassium, 12.5 times more Selenium and 4.4 times more Zinc than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 23.6 times more Water than Dry Onions Flakes.
• 7 ounces of Boiled Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions Flakes have 15.9 times more Energy, 18.5 times more Carbohydrate, 15.6 times more Sugars, 3.7 times more Fiber and 4.8 times more Protein than Boiled Okra.
• 7 ounces of Boiled Okra provide inadequate amounts of Energy
• Both Dry Onions Flakes as well as Boiled and Drained Okra provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.