Comparing Nutrients in 7 ounces Onions Flakes VS Okra

Macros Ratio

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

Macro Nutrients

	Onions Flakes	Okra	Recommended Dietary Allowance
Energy	24% 693kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.16% 0.052g	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	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	102% 74.2g	4.05% 2.94g	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	1.56% 1.13g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	48% 18.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Okra	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	33% 0.43mg	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	29.8% 119μg	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	50.7% 45.6mg	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	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	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Okra	Recommended Dietary Allowance
Calcium	51% 510mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	24% 0.22mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	68% 1.56mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Okra per 7 oz

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

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

• 7 ounces of Onions Flakes have 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 Okra.
• While 7 oz of Raw Okra contain 36 times more Vitamin A and 8.2 times more Vitamin K than Dry Onions Flakes.
• Both Onions Flakes and Okra provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Onions Flakes have insufficient amounts of Vitamin A
• Both Dry Onions Flakes as well as Raw Okra have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Onions Flakes vs Okra:

• 7 ounces of Onions Flakes have 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 Okra.
• While 7 oz of Raw Okra contain 22.8 times more Water than Dry Onions Flakes.
• 7 ounces of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions Flakes have 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 Okra.
• 7 ounces of Okra provide inadequate amounts of Energy
• Both Dry Onions Flakes as well as Raw Okra provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.