Nutrients in 300 calories of Cooked Frozen Okra

Boiled and Drained Frozen Okra.

Weight per 300 Calories

Cooked Frozen Okra

1035g

Boiled and Drained Frozen Okra has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

19%

75%

300 kcal ▼

Macro Nutrients

Cooked Frozen Okra

Energy300 kcal

10.3%

Boiled and Drained Frozen Okra has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.5 g

2.56%

Boiled and Drained Frozen Okra has 2.4827586206897 g of Fat per 300 calories, which is 2.56% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.65 g

2.04%

Boiled and Drained Frozen Okra has 0.65172413793103 g of Saturated Fat per 300 calories, which is 2.04% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.65%

Boiled and Drained Frozen Okra has 0.010344827586207 g of Omega 3 per 300 calories, which is 0.65% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.65 g

3.83%

Boiled and Drained Frozen Okra has 0.65172413793103 g of Omega 6 per 300 calories, which is 3.83% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Frozen Okra has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate66.3 g

51%

Boiled and Drained Frozen Okra has 66.310344827586 g of Carbohydrate per 300 calories, which is 51% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars29.7 g

41%

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

Boiled and Drained Frozen Okra has 29.689655172414 g of Sugars per 300 calories, which is 41% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber21.7 g

57%

Boiled and Drained Frozen Okra has 21.724137931034 g of Fiber per 300 calories, which is 57% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17 g

30%

Boiled and Drained Frozen Okra has 16.862068965517 g of Protein per 300 calories, which is 30% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Okra

Vitamin A155 μg

17.2%

RAE, retinol activity equivalents

Boiled and Drained Frozen Okra has 155.1724137931 μg of Vitamin A per 300 calories, which is 17.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.76 mg

63%

Thiamine

Boiled and Drained Frozen Okra has 0.7551724137931 mg of Vitamin B1 per 300 calories, which is 63% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.99 mg

76.4%

Riboflavin

Boiled and Drained Frozen Okra has 0.99310344827586 mg of Vitamin B2 per 300 calories, which is 76.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.37 mg

40%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Okra has 6.3724137931034 mg of Vitamin B3 per 300 calories, which is 40% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.16 mg

43.2%

Pantothenic acid

Boiled and Drained Frozen Okra has 2.1620689655172 mg of Vitamin B5 per 300 calories, which is 43.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg

29.4%

Pyridoxine

Boiled and Drained Frozen Okra has 0.38275862068966 mg of Vitamin B6 per 300 calories, which is 29.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91034 μg

259%

Folates and Folic Acid

Boiled and Drained Frozen Okra has 1034.4827586207 μg of Vitamin B9 per 300 calories, which is 259% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Frozen Okra has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C99 mg

110%

Ascorbic acid

Boiled and Drained Frozen Okra has 99.310344827586 mg of Vitamin C per 300 calories, which is 110% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Frozen Okra has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.3 mg

22%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Okra has 3.3103448275862 mg of Vitamin E per 300 calories, which is 22% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K494 μg

412%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Okra has 494.48275862069 μg of Vitamin K per 300 calories, which is 412% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Okra

Calcium766 mg

76.6%

Boiled and Drained Frozen Okra has 765.51724137931 mg of Calcium per 300 calories, which is 76.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.79 mg

87.4%

Boiled and Drained Frozen Okra has 0.78620689655172 mg of Copper per 300 calories, which is 87.4% 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

Iron5.38 mg

67.2%

Boiled and Drained Frozen Okra has 5.3793103448276 mg of Iron per 300 calories, which is 67.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium414 mg

99%

Boiled and Drained Frozen Okra has 413.79310344828 mg of Magnesium per 300 calories, which is 99% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.73 mg

380%

Boiled and Drained Frozen Okra has 8.7310344827586 mg of Manganese per 300 calories, which is 380% 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

Phosphorus383 mg

54.7%

Boiled and Drained Frozen Okra has 382.75862068966 mg of Phosphorus per 300 calories, which is 54.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1903 mg

56%

Boiled and Drained Frozen Okra has 1903.4482758621 mg of Potassium per 300 calories, which is 56% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.2 μg

11.3%

Boiled and Drained Frozen Okra has 6.2068965517241 μg of Selenium per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium31 mg

2.07%

Boiled and Drained Frozen Okra has 31.034482758621 mg of Sodium per 300 calories, which is 2.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.07 mg

46%

Boiled and Drained Frozen Okra has 5.0689655172414 mg of Zinc per 300 calories, which is 46% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water943 g

25.5%

Boiled and Drained Frozen Okra has 942.62068965517 g of Water per 300 calories, which is 25.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Frozen Okra:

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

Minerals in 300 calories of Boiled and Drained Frozen Okra:

300 calories of Cooked Frozen Okra has outstanding amounts of Copper, Magnesium and Manganese.
It is an excellent source of Calcium, Iron, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Boiled and Drained Frozen Okra:

300 calories of Cooked Frozen Okra is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has some Fat and Omega 6.
While 300 calories of product has trace amounts of Saturated Fat, it has no Omega 3.

Compare Boiled and Drained Frozen Okra with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Cooked Frozen Okra

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Frozen Okra with: