Comparing Nutrients in 7 ounces Boiled Podded Peas with Salt VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas with Salt	32%	5%	63%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Boiled Podded Peas with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.86% 13g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	11% 7.9g	7.86% 5.7g	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	14.6% 5.56g	11% 4.17g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	5.65% 0.073mg	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	14.4% 57.5μg	49.6% 198μg	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	106% 95mg	21% 19mg	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	5.16% 0.77mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16.8% 0.15mg	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	49% 3.9mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	73% 1.67mg	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	15.6% 109mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Podded Peas with Salt VS Cooked Frozen Okra with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Podded Peas with Salt versus 7 oz of Cooked Frozen Okra with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Podded Peas with Salt vs Cooked Frozen Okra with Salt:

• 7 ounces of Boiled Podded Peas with Salt have 3.5 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B5, 3.9 times more Vitamin B6, 5 times more Vitamin C and 1.2 times more Vitamin E than Cooked Frozen Okra with Salt.
• While 7 oz of Boiled Frozen Okra, drained with Salt contain 1.3 times more Vitamin B2, 3.4 times more Vitamin B9 and 1.9 times more Vitamin K than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Cooked Frozen Okra with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Frozen Okra with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Podded Peas with Salt as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Podded Peas with Salt vs Cooked Frozen Okra with Salt:

• 7 ounces of Boiled Podded Peas with Salt have 3.8 times more Iron, 1.5 times more Phosphorus and 1.3 times more Potassium than Cooked Frozen Okra with Salt.
• While 7 oz of Boiled Frozen Okra, drained with Salt contain 1.8 times more Calcium, 1.5 times more Magnesium, 5 times more Manganese and 1.3 times more Zinc than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Cooked Frozen Okra with Salt contain similar levels of Copper, Sodium and Water per seven ounces.
• Both Boiled and Drained Podded Peas with Salt as well as Boiled Frozen Okra, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Podded Peas with Salt have 1.4 times more Sugars, 1.3 times more Fiber and 2 times more Protein than Cooked Frozen Okra with Salt.
• Both Boiled Podded Peas with Salt and Cooked Frozen Okra with Salt offer comparable quantities of Carbohydrate per seven ounces.
• Both Boiled and Drained Podded Peas with Salt as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.