Comparing Nutrients in 100 grams Frozen Okra VS Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Okra	20%	4%	76%

Macro Nutrients

	Frozen Okra	Okra	Recommended Dietary Allowance
Energy	1.03% 30kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.081% 0.026g	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	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.63g	5.73% 7.45g	130g per day for Men 19-50 years
Sugars	4.1% 2.97g	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	3% 1.7g	3.45% 1.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Okra	Recommended Dietary Allowance
Vitamin A	2% 18μg	4% 36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.4% 0.089mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.32% 0.22mg	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	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	37% 148μg	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	13.8% 12.4mg	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	2.2% 0.33mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49.4μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Okra	Recommended Dietary Allowance
Calcium	8.1% 81mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	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	7.13% 0.57mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	6% 42mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Okra VS Okra per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Okra versus 100 g of Okra to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Frozen Okra have 1.8 times more Vitamin B2, 2.5 times more Vitamin B9, 1.2 times more Vitamin E and 1.6 times more Vitamin K than Okra.
• While 100 g of Raw Okra contain 2 times more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B3, 5.1 times more Vitamin B6 and 1.9 times more Vitamin C than Frozen Okra, Unprepared.
• Both Frozen Okra and Okra provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Okra have insufficient amounts of Vitamin E
• Both Frozen Okra, Unprepared as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Okra vs Okra:

• 100 g of Raw Okra contain 1.3 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Frozen Okra, Unprepared.
• Both Frozen Okra and Okra contain similar levels of Calcium, Iron, Manganese, Zinc and Water per 100 grams.
• Both Frozen Okra, Unprepared as well as Raw Okra lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Okra have 2 times more Sugars than Okra.
• While 100 g of Raw Okra contain 1.5 times more Fiber than Frozen Okra, Unprepared.
• Both Frozen Okra and Okra offer comparable quantities of Carbohydrate and Protein per 100 grams.
• Both Frozen Okra, Unprepared as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.