Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Okra	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	3.47% 4.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	3.3% 2.4g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5% 2.8g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Okra	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	14.4% 0.19mg	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	16.8% 67μg	11.5% 46μg	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	62.7% 56.4mg	18% 16.3mg	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	8.13% 1.22mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Okra	Recommended Dietary Allowance
Calcium	5.6% 56mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	9.44% 0.085mg	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	10% 0.81mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	12.8% 0.29mg	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	7.14% 50mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Okra per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Boiled Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Boiled Okra:

• 100 grams of Frozen Chopped Broccoli have 3.7 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9, 3.5 times more Vitamin C, 4.5 times more Vitamin E and 2 times more Vitamin K than Boiled Okra.
• While 100 g of Boiled and Drained Okra contain 2.5 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Boiled Okra have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Boiled Okra:

• 100 grams of Frozen Chopped Broccoli have 2.9 times more Iron, 1.6 times more Phosphorus, 1.6 times more Potassium and 7 times more Selenium than Boiled Okra.
• While 100 g of Boiled and Drained Okra contain 1.4 times more Calcium, 2.2 times more Copper and 2 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Okra contain similar levels of Manganese, Zinc and Water per 100 grams.
• 100 grams of Boiled Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 105 times more Omega 3 and 1.5 times more Protein than Boiled Okra.
• While 100 g of Boiled and Drained Okra contain 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Okra offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Boiled Okra provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Okra provide inadequate amounts of Energy and Omega 6 in 100 grams.