Comparing Nutrients in 100 grams Okra VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Okra	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	1.14% 33kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.73% 7.45g	3.1% 4g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	3.03% 2.2g	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	0.79% 0.57g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	3.45% 1.93g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Okra	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	4% 36μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	0.38% 0.061mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.22mg	10.5% 0.14mg	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	15% 60μg	2.5% 10μg	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	25.6% 23mg	4.78% 4.3mg	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	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	8.2% 82mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.1% 0.055mg	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	7.75% 0.62mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	4.43% 0.1mg	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	8.7% 61mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	3.26% 111mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Canned Onions with Liquids per 100 g

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

Lets compare vitamin content per 100 grams of Okra vs Canned Onions with Liquids:

• 100 grams of Okra have more Vitamin A, 6.3 times more Vitamin B1, 10 times more Vitamin B2, 16.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 6 times more Vitamin B9, 5.3 times more Vitamin C and 156.5 times more Vitamin K than Canned Onions with Liquids.
• 100 grams of Canned Onions with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Raw Okra as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Okra vs Canned Onions with Liquids:

• 100 grams of Okra have 1.8 times more Calcium, 2 times more Copper, 4.8 times more Iron, 9.5 times more Magnesium, 7.7 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium and 2 times more Zinc than Canned Onions with Liquids.
• While 100 g of Canned Onions Solids and Liquids contain 53 times more Sodium than Raw Okra.
• Both Okra and Canned Onions with Liquids contain similar levels of Water per 100 grams.
• 100 grams of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• Both Raw Okra as well as Canned Onions Solids and Liquids lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Okra have 1.9 times more Carbohydrate, 2.7 times more Fiber and 2.3 times more Protein than Canned Onions with Liquids.
• While 100 g of Canned Onions Solids and Liquids contain 1.5 times more Sugars than Raw Okra.
• 100 grams of Canned Onions with Liquids provide inadequate amounts of Protein
• Both Raw Okra as well as Canned Onions Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.