Comparing Nutrients in 100 grams Okra VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Okra	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.14% 33kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.44% 0.074g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.02g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	2.63% 1g	38g per day for Men 19-50 years
Protein	3.45% 1.93g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Okra	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	4% 36μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.22mg	1.3% 0.017mg	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	1.25% 5μg	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	8.78% 7.9mg	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	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	8.2% 82mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	12.4% 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	7.75% 0.62mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	2.57% 0.059mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Stewed Canned Tomatoes per 100 g

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

Lets compare vitamin content per 100 grams of Okra vs Stewed Canned Tomatoes:

• 100 grams of Okra have 4 times more Vitamin A, 4.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 12.6 times more Vitamin B6, 12 times more Vitamin B9, 2.9 times more Vitamin C and 13 times more Vitamin K than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 3.1 times more Vitamin E than Raw Okra.
• 100 grams of Okra have insufficient amounts of Vitamin E
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Okra as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Okra vs Stewed Canned Tomatoes:

• 100 grams of Okra have 2.4 times more Calcium, 4.8 times more Magnesium, 13.4 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium and 3.4 times more Zinc than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 2.1 times more Iron and 31.6 times more Sodium than Raw Okra.
• Both Okra and Stewed Canned Tomatoes contain similar levels of Copper and Water per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Raw Okra as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Okra have 1.2 times more Carbohydrate, 3.2 times more Fiber and 2.1 times more Protein than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 2.4 times more Sugars and 3.3 times more Fructose than Raw Okra.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Raw Okra as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.