Comparing Nutrients in 7 ounces Onions VS Okra

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Okra	20%	4%	76%

Macro Nutrients

	Onions	Okra	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.16% 0.052g	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	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	3.53% 2.56g	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	% 3.9g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 1.96g	% 1.2g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Onions	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	9.43% 37.7μg	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	16.3% 14.7mg	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	0.26% 0.04mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Okra	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	24% 0.22mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.22% 57.5mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.78% 177g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions VS Okra per 7 oz

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

• 7 oz of Raw Okra contain more Vitamin A, 4.3 times more Vitamin B1, 2.2 times more Vitamin B2, 8.6 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9, 3.1 times more Vitamin C and 78.3 times more Vitamin K than Raw Onions.
• 7 ounces of Onions have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Raw Onions 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 vs Okra:

• 7 oz of Raw Okra contain 3.6 times more Calcium, 2.8 times more Copper, 3 times more Iron, 5.7 times more Magnesium, 6.1 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium and 3.4 times more Zinc than Raw Onions.
• Both Onions and Okra contain similar levels of Water per seven ounces.
• 7 ounces of Onions lack sufficient amounts of Zinc
• Both Raw Onions as well as Raw Okra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions have 1.3 times more Carbohydrate and 2.9 times more Sugars than Okra.
• While 7 oz of Raw Okra contain 1.9 times more Fiber and 1.8 times more Protein than Raw Onions.
• 7 ounces of Onions provide inadequate amounts of Protein
• Both Raw Onions as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.