Comparing Nutrients in 100 grams Boiled Carrots VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Boiled Carrots	Boiled Okra	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	6.32% 8.22g	3.47% 4.5g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	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	1.36% 0.76g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Okra	Recommended Dietary Allowance
Vitamin A	95% 852μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	3.5% 14μg	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	4% 3.6mg	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	6.87% 1.03mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Okra	Recommended Dietary Allowance
Calcium	3% 30mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	9.44% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	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	4.3% 30mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Boiled Okra:

• Boiled and Drained Carrots have 60.9 times more Vitamin A and 3.8 times more Vitamin E than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.3 times more Vitamin B9, 4.5 times more Vitamin C and 2.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Okra have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Boiled and Drained Carrots as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Boiled Okra:

• Boiled and Drained Carrots have 1.2 times more Iron, 1.7 times more Potassium, 1.8 times more Selenium and 9.7 times more Sodium than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 2.6 times more Calcium, 5 times more Copper, 3.6 times more Magnesium, 1.9 times more Manganese and 2.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Okra have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.6 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 2.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Okra have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Carrots as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.