Comparing Nutrients in 100 calories Boiled Okra with Salt VS Cooked Frozen Chopped Onions with Salt

Weight per 100 calories

• Boiled Okra with Salt: 455g
• Cooked Frozen Chopped Onions with Salt: 385g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Okra with Salt or Cooked Frozen Chopped Onions with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Cooked Frozen Chopped Onions with Salt	11%	3%	86%

Macro Nutrients

	Boiled Okra with Salt	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	17.8% 23g	130g per day for Men 19-50 years
Sugars	15% 11g	15.4% 11g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	17.2% 6.54g	38g per day for Men 19-50 years
Protein	15% 8.5g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Vitamin A	7.07% 63.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	7.37% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	20.4% 0.27mg	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	52.3% 209μg	12.5% 50μg	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	82.3% 74mg	11% 10mg	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	8.2% 1.23mg	0.26% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	8.1% 0.073mg	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	16% 1.27mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	12% 0.27mg	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	20.8% 145mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	18% 614mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	73% 1095mg	63.6% 954mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.95mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	11.4% 421g	9.6% 355g	3700g per day for Men 19-50 years

Boiled Okra With Salt VS Cooked Frozen Chopped Onions With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Okra with Salt or Cooked Frozen Chopped Onions with Salt?

Lets compare vitamin content per 100 calories of Boiled Okra with Salt vs Cooked Frozen Chopped Onions with Salt:

• 100 calories of Boiled Okra with Salt have more Vitamin A, 6.8 times more Vitamin B1, 2.6 times more Vitamin B2, 7.4 times more Vitamin B3, 2.5 times more Vitamin B5, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9, 7.4 times more Vitamin C, 31.9 times more Vitamin E and 157.6 times more Vitamin K than Cooked Frozen Chopped Onions with Salt.
• 100 calories of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Okra with Salt as well as Boiled Chopped Frozen Onions, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Okra with Salt vs Cooked Frozen Chopped Onions with Salt:

• 100 calories of Boiled Okra with Salt have 5.7 times more Calcium, 5.3 times more Copper, 7.1 times more Magnesium, 4.9 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 7.3 times more Zinc than Cooked Frozen Chopped Onions with Salt.
• Both Boiled Okra with Salt and Cooked Frozen Chopped Onions with Salt contain similar levels of Iron, Selenium, Sodium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Okra with Salt have 1.7 times more Fiber and 2.9 times more Protein than Cooked Frozen Chopped Onions with Salt.
• Both Boiled Okra with Salt and Cooked Frozen Chopped Onions with Salt offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• Both Boiled and Drained Okra with Salt as well as Boiled Chopped Frozen Onions, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.