Comparing Nutrients in 100 grams Boiled Okra VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.2% 0.065g	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	0.26% 0.045g	0.38% 0.065g	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	5.1% 6.63g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	4.1% 2.97g	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	6.58% 2.5g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	4.32% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	3.23% 0.042mg	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	37% 148μg	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	13.8% 12.4mg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	41% 49.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Calcium	7.7% 77mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	9.44% 0.085mg	9.22% 0.083mg	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	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	38% 0.87mg	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	6% 42mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Okra vs Frozen Okra:

• Boiled and Drained Okra has 1.5 times more Vitamin B1, 1.2 times more Vitamin B3, 4.5 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 1.3 times more Vitamin A, 1.9 times more Vitamin B2 and 3.2 times more Vitamin B9 than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 100 g.
• Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Okra vs Frozen Okra:

• Frozen Okra, Unprepared contains 2 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Calcium, Copper, Magnesium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Okra, Unprepared contains 1.4 times more Energy and 1.5 times more Carbohydrate than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Sugars, Fiber and Protein per 100 g.
• Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.