Comparing Nutrients in 7 ounces Tomatoes VS Okra

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Okra	20%	4%	76%

Macro Nutrients

	Tomatoes	Okra	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Okra	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Okra	Recommended Dietary Allowance
Calcium	2% 20mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	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	5.07% 188g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Okra:

• Raw Ripe Red Tomatoes have 2 times more Vitamin E than Raw Okra.
• While Raw Okra contains 5.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B5, 2.7 times more Vitamin B6, 4 times more Vitamin B9, 1.7 times more Vitamin C and 4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Okra have similar amounts of Vitamin A per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Okra:

• Raw Okra contains 8.2 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 5.2 times more Magnesium, 6.9 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, more Selenium and 3.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Okra have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.8 times more Sugars and 2.4 times more Fructose than Raw Okra.
• While Raw Okra contains 1.8 times more Energy, 1.9 times more Carbohydrate, 2.7 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.