Comparing Nutrients in 100 grams Frozen Okra VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	1.03% 30kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.2% 0.063g	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	0.38% 0.065g	0.37% 0.063g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.63g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	4.1% 2.97g	3.96% 2.87g	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	5.8% 2.2g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	3% 1.7g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.4% 0.089mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.85% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.32% 0.22mg	4.18% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	2.85% 0.037mg	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	37% 148μg	25% 100μg	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	13.8% 12.4mg	10.7% 9.6mg	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	2.2% 0.33mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49.4μg	40% 47.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	8.1% 81mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	8.44% 0.076mg	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	7.13% 0.57mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	36.7% 0.84mg	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	6% 42mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.46% 91g	3700g per day for Men 19-50 years

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

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

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

Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of minerals per 100 g
• Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of macro-nutrients per 100 g
• Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Frozen Okra, Unprepared as well as Boiled and Drained Frozen Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.