Comparing Nutrients in 100 grams Blanched Almonds VS Okra

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Okra	20%	4%	76%

Macro Nutrients

	Blanched Almonds	Okra	Recommended Dietary Allowance
Energy	20.3% 590kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	5.73% 7.45g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	2.04% 1.48g	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% 0g	0.79% 0.57g	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	% 0.03g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.6g	g per day for Men 19-50 years
Fiber	26% 9.9g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	3.45% 1.93g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	4% 36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	16.5% 0.22mg	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	12.3% 49μg	15% 60μg	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	0% 0mg	25.6% 23mg	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	158% 23.8mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Okra	Recommended Dietary Allowance
Calcium	23.6% 236mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	12% 0.11mg	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	41% 3.28mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	34.3% 0.79mg	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	68.7% 481mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.42% 89.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Okra:

• Blanched Almonds have 11.9 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 88 times more Vitamin E than Raw Okra.
• While Raw Okra contains more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Okra have similar amounts of Vitamin B1 and Vitamin B9 per 100 g.
• Both Blanched Almonds as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Okra:

• Blanched Almonds have 2.9 times more Calcium, 9.4 times more Copper, 5.3 times more Iron, 4.7 times more Magnesium, 2.3 times more Manganese, 7.9 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium, 2.7 times more Sodium and 5.1 times more Zinc than Raw Okra.
• While Raw Okra contains 19.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 17.9 times more Energy, 276.4 times more Fat, 152 times more Saturated Fat, 475.6 times more Omega 6, 2.5 times more Carbohydrate, 3.1 times more Sugars, 3.1 times more Fiber and 11.1 times more Protein than Raw Okra.
• Both Blanched Almonds as well as Raw Okra have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.