Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Okra	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.2% 0.065g	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	0.38% 0.065g	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	5.1% 6.63g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	4.1% 2.97g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	5% 2.8g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Okra	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	4.32% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.23% 0.042mg	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	37% 148μg	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	13.8% 12.4mg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	41% 49.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Okra	Recommended Dietary Allowance
Calcium	5.6% 56mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	9.22% 0.083mg	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	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	38% 0.87mg	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	6% 42mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.45% 91g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Frozen Chopped Broccoli have 2.9 times more Vitamin A, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6, 4.5 times more Vitamin C, 3.7 times more Vitamin E and 1.6 times more Vitamin K than Frozen Okra.
• While 100 g of Frozen Okra, Unprepared contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Okra provide similar amounts of Vitamin B2 per 100 grams.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Chopped Broccoli have 1.4 times more Iron and 4.7 times more Selenium than Frozen Okra.
• While 100 g of Frozen Okra, Unprepared contain 1.4 times more Calcium, 2.2 times more Copper, 2.4 times more Magnesium and 3 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Okra contain similar levels of Phosphorus, Potassium, Zinc and Water per 100 grams.
• 100 grams of Frozen 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, 1.4 times more Fiber and 1.7 times more Protein than Frozen Okra.
• While 100 g of Frozen Okra, Unprepared contain 1.4 times more Carbohydrate and 2.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Okra provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Okra, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.