Comparing Nutrients in 100 grams Boiled Okra with Salt VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Okra with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	0.76% 22kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.47% 4.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	14.5% 10.5g	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	% 10.5g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	15% 5.7g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	42.3% 0.55mg	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	11.5% 46μg	59.3% 237μg	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	18% 16.3mg	3% 2.7mg	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	1.8% 0.27mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.7% 77mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	9.44% 0.085mg	177% 1.6mg	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	3.5% 0.28mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	90% 2.07mg	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	4.57% 32mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra with Salt VS Sunflower Seed Butter per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Okra with Salt vs Sunflower Seed Butter:

• 100 grams of Boiled Okra with Salt have 2.5 times more Vitamin B1 and 6 times more Vitamin C than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 3 times more Vitamin B2, 7.7 times more Vitamin B3, 5.5 times more Vitamin B5, 2.9 times more Vitamin B6, 5.2 times more Vitamin B9 and 84.8 times more Vitamin E than Boiled and Drained Okra with Salt.
• 100 grams of Boiled Okra with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Okra with Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Okra with Salt vs Sunflower Seed Butter:

• 100 grams of Boiled Okra with Salt have 1.2 times more Calcium, 80.3 times more Sodium and 149.3 times more Water than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 18.8 times more Copper, 14.7 times more Iron, 8.6 times more Magnesium, 7.1 times more Manganese, 20.8 times more Phosphorus, 4.3 times more Potassium, 261 times more Selenium and 11.4 times more Zinc than Boiled and Drained Okra with Salt.
• 100 grams of Boiled Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Sunflower Seed Butter no Salt contain 28 times more Energy, 262.9 times more Fat, 104 times more Saturated Fat, 50 times more Omega 3, 216.4 times more Omega 6, 5.2 times more Carbohydrate, 4.4 times more Sugars, 2.3 times more Fiber and 9.2 times more Protein than Boiled and Drained Okra with Salt.
• 100 grams of Boiled Okra with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6