Comparing Nutrients in 7 ounces Onions VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Onions	Frozen Okra	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.4% 0.13g	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	0.15% 0.026g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	10% 13g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	8.13% 5.9g	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	3.53% 2.56g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.96g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Onions	Frozen Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	6.4% 0.083mg	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	9.43% 37.7μg	73.4% 294μg	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	16.3% 14.7mg	27.3% 24.6mg	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	0.26% 0.04mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Frozen Okra	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	5.2% 0.42mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	75.3% 1.73mg	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	8.22% 57.5mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.78% 177g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions VS Frozen Okra per 7 oz

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

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

• 7 ounces of Onions have 2.9 times more Vitamin B6 than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain more Vitamin A, 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 6.1 times more Vitamin B3, 1.8 times more Vitamin B5, 7.8 times more Vitamin B9, 1.7 times more Vitamin C, 16.5 times more Vitamin E and 123.5 times more Vitamin K than Raw Onions.
• 7 ounces of Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Onions as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Onions vs Frozen Okra:

• 7 oz of Frozen Okra, Unprepared contain 3.5 times more Calcium, 2.1 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 6.8 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Zinc than Raw Onions.
• Both Onions and Frozen Okra contain similar levels of Water per seven ounces.
• 7 ounces of Onions lack sufficient amounts of Zinc
• Both Raw Onions as well as Frozen Okra, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions have 1.4 times more Carbohydrate and 1.4 times more Sugars than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 1.3 times more Fiber and 1.5 times more Protein than Raw Onions.
• 7 ounces of Onions provide inadequate amounts of Protein
• Both Raw Onions as well as Frozen Okra, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.