Comparing Nutrients in 100 calories Cooked Frozen Okra with Salt VS Canned Kidney Beans

Weight per 100 calories

• Cooked Frozen Okra with Salt: 345g
• Canned Kidney Beans: 119g

Canned All Types Kidney Beans have 2.9 times more energy per unit of mass than Boiled Frozen Okra, drained with Salt, which is average in comparison to other foods. Cooked Frozen Okra with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Okra with Salt or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Frozen Okra with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.83g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.28% 0.22g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	3.04% 2.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	19% 7.24g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	10% 5.62g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.75% 51.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	6.78% 0.088mg	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	86.2% 345μg	10.7% 43μg	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	36.8% 33mg	1.6% 1.43mg	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	7.36% 1.1mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 165μg	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	25.5% 255mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	18% 0.16mg	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	22.4% 1.8mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	8.7% 0.2mg	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	18.2% 128mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	18.7% 634mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.76% 2.07μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	55% 824mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	8.5% 314g	2.5% 93g	3700g per day for Men 19-50 years

Cooked Frozen Okra With Salt VS Canned Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Okra with Salt or Canned Kidney Beans?

Lets compare vitamin content per 100 calories of Cooked Frozen Okra with Salt vs Canned Kidney Beans:

• 100 calories of Cooked Frozen Okra with Salt have 1.8 times more Vitamin B1, 5.5 times more Vitamin B2, 4.3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6, 8 times more Vitamin B9, 23.2 times more Vitamin C, 46.3 times more Vitamin E and 33.8 times more Vitamin K than Canned Kidney Beans.
• 100 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Frozen Okra, drained with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Okra with Salt vs Canned Kidney Beans:

• 100 calories of Cooked Frozen Okra with Salt have 6.3 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 4.3 times more Magnesium, 14.6 times more Manganese, 2.2 times more Potassium, 1.9 times more Selenium, 2.3 times more Sodium, 3.1 times more Zinc and 3.4 times more Water than Canned Kidney Beans.
• Both Cooked Frozen Okra with Salt and Canned Kidney Beans contain similar levels of Phosphorus per 100 calories.
• 100 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Okra with Salt have 1.3 times more Carbohydrate, 4.5 times more Sugars and 1.4 times more Fiber than Canned Kidney Beans.
• While 100 kcal of Canned All Types Kidney Beans contain 28.3 times more Omega 3 than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Canned Kidney Beans offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Cooked Frozen Okra with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Okra, drained with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.