Comparing Nutrients in 100 grams Boiled Carrots VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Boiled Carrots	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.2% 0.063g	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	0.37% 0.063g	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	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	3.96% 2.87g	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	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	95% 852μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	3.85% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	4.18% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	2.85% 0.037mg	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	25% 100μg	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	10.7% 9.6mg	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	6.87% 1.03mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	40% 47.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	8.44% 0.076mg	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	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	36.7% 0.84mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cooked Frozen Okra with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Carrots vs Cooked Frozen Okra with Salt:

• 100 grams of Boiled Carrots have 56.8 times more Vitamin A, 4.1 times more Vitamin B6 and 3.2 times more Vitamin E than Cooked Frozen Okra with Salt.
• While 100 g of Boiled Frozen Okra, drained with Salt contain 2.2 times more Vitamin B2, 7.1 times more Vitamin B9, 2.7 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Frozen Okra with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Cooked Frozen Okra with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Cooked Frozen Okra with Salt:

• 100 grams of Boiled Carrots have 1.3 times more Potassium than Cooked Frozen Okra with Salt.
• While 100 g of Boiled Frozen Okra, drained with Salt contain 2.5 times more Calcium, 4.5 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 5.4 times more Manganese, 4.1 times more Sodium and 2.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Frozen Okra with Salt contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Boiled Frozen Okra, drained with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have 1.3 times more Carbohydrate, 1.2 times more Sugars and 1.4 times more Fiber than Cooked Frozen Okra with Salt.
• While 100 g of Boiled Frozen Okra, drained with Salt contain 2.1 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Carrots as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.