Nutrients in 14 ounces of Okra

Raw Okra (Abelmoschus esculentus).

Macros Ratio

Protein Fat Carbs

20%

76%

14 oz ▼

Macro Nutrients

Okra

Energy131 kcal

4.5%

Raw Okra has 130.97469 kcal of Energy per 14 ounces, which is 4.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.75 g

0.78%

Raw Okra has 0.7540967 g of Fat per 14 ounces, which is 0.78% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.1 g

0.32%

Raw Okra has 0.10319218 g of Saturated Fat per 14 ounces, which is 0.32% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.004 g

0.25%

Raw Okra has 0.00396893 g of Omega 3 per 14 ounces, which is 0.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.1 g

0.61%

Raw Okra has 0.10319218 g of Omega 6 per 14 ounces, which is 0.61% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Okra has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate29.6 g

22.7%

Raw Okra has 29.5685285 g of Carbohydrate per 14 ounces, which is 22.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.87 g

8.1%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Okra has 5.8740164 g of Sugars per 14 ounces, which is 8.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.26 g

3.12%

≤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]

Raw Okra has 2.2622901 g of Fructose per 14 ounces, which is 3.12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.27 g

Raw Okra has 1.2700576 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.4 g

Raw Okra has 2.381358 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12.7 g

33.4%

Raw Okra has 12.700576 g of Fiber per 14 ounces, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.66 g

13.7%

Raw Okra has 7.6600349 g of Protein per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Okra

Vitamin A143 μg

16%

RAE, retinol activity equivalents

Raw Okra has 142.88148 μg of Vitamin A per 14 ounces, which is 16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.79 mg

66%

Thiamine

Raw Okra has 0.793786 mg of Vitamin B1 per 14 ounces, which is 66% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.3%

Riboflavin

Raw Okra has 0.2381358 mg of Vitamin B2 per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.97 mg

25%

Niacin, nicotinic acid, niacinamide

Raw Okra has 3.96893 mg of Vitamin B3 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.97 mg

19.4%

Pantothenic acid

Raw Okra has 0.97238785 mg of Vitamin B5 per 14 ounces, which is 19.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.85 mg

65.6%

Pyridoxine

Raw Okra has 0.85331995 mg of Vitamin B6 per 14 ounces, which is 65.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9238 μg

59.5%

Folates and Folic Acid

Raw Okra has 238.1358 μg of Vitamin B9 per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Okra has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C91 mg

101%

Ascorbic acid

Raw Okra has 91.28539 mg of Vitamin C per 14 ounces, which is 101% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Okra has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.07 mg

7.14%

Tocopherols and Tocotrienols

Raw Okra has 1.0716111 mg of Vitamin E per 14 ounces, which is 7.14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K124 μg

104%

Phytomenadione or phylloquinone

Raw Okra has 124.227509 μg of Vitamin K per 14 ounces, which is 104% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Okra

Calcium325 mg

32.5%

Raw Okra has 325.45226 mg of Calcium per 14 ounces, which is 32.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.43 mg

48%

Raw Okra has 0.43261337 mg of Copper per 14 ounces, which is 48% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.46 mg

30.8%

Raw Okra has 2.4607366 mg of Iron per 14 ounces, which is 30.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium226 mg

54%

Raw Okra has 226.22901 mg of Magnesium per 14 ounces, which is 54% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.13 mg

136%

Raw Okra has 3.12751684 mg of Manganese per 14 ounces, which is 136% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus242 mg

34.6%

Raw Okra has 242.10473 mg of Phosphorus per 14 ounces, which is 34.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1187 mg

35%

Raw Okra has 1186.71007 mg of Potassium per 14 ounces, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Okra has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27.8 mg

1.85%

Raw Okra has 27.78251 mg of Sodium per 14 ounces, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.3 mg

21%

Raw Okra has 2.3019794 mg of Zinc per 14 ounces, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water356 g

9.6%

Raw Okra has 355.5367494 g of Water per 14 ounces, which is 9.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Okra:

14 ounces of Okra has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Okra:

14 ounces of Okra has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Okra:

14 ounces of Okra is an excellent source of Carbohydrate and Fiber.
It has a good amount of Sugars and Protein.
It also has some Fructose.
While 14 ounces of product has trace amounts of Fat, it has no Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Okra with:

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Food Info

Nutrients in 14 ounces of Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Okra with: