Nutrients in 300 calories of Frozen Okra

Frozen Okra, Unprepared.

Weight per 300 Calories

Frozen Okra

1000g

Frozen Okra, Unprepared has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

19%

75%

300 kcal ▼

Macro Nutrients

Frozen Okra

Energy300 kcal

10.3%

Frozen Okra, Unprepared 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

2.58%

Frozen Okra, Unprepared has 2.5 g of Fat per 300 calories, which is 2.58% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.65 g

2.03%

Frozen Okra, Unprepared has 0.65 g of Saturated Fat per 300 calories, which is 2.03% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.63%

Frozen Okra, Unprepared has 0.01 g of Omega 3 per 300 calories, which is 0.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.65 g

3.82%

Frozen Okra, Unprepared has 0.65 g of Omega 6 per 300 calories, which is 3.82% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Frozen Okra, Unprepared 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%

Frozen Okra, Unprepared has 66.3 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]

Frozen Okra, Unprepared has 29.7 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

Fiber22 g

58%

Frozen Okra, Unprepared has 22 g of Fiber per 300 calories, which is 58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17 g

30%

Frozen Okra, Unprepared has 16.9 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

Frozen Okra

Vitamin A180 μg

20%

RAE, retinol activity equivalents

Frozen Okra, Unprepared has 180 μg of Vitamin A per 300 calories, which is 20% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.89 mg

74%

Thiamine

Frozen Okra, Unprepared has 0.89 mg of Vitamin B1 per 300 calories, which is 74% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.05 mg

80.8%

Riboflavin

Frozen Okra, Unprepared has 1.05 mg of Vitamin B2 per 300 calories, which is 80.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.08 mg

44.3%

Niacin, nicotinic acid, niacinamide

Frozen Okra, Unprepared has 7.08 mg of Vitamin B3 per 300 calories, which is 44.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.16 mg

43%

Pantothenic acid

Frozen Okra, Unprepared has 2.16 mg of Vitamin B5 per 300 calories, which is 43% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg

32.3%

Pyridoxine

Frozen Okra, Unprepared has 0.42 mg of Vitamin B6 per 300 calories, which is 32.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91480 μg

370%

Folates and Folic Acid

Frozen Okra, Unprepared has 1480 μg of Vitamin B9 per 300 calories, which is 370% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Frozen Okra, Unprepared 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 C124 mg

138%

Ascorbic acid

Frozen Okra, Unprepared has 124 mg of Vitamin C per 300 calories, which is 138% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Frozen Okra, Unprepared 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

Frozen Okra, Unprepared has 3.3 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

Frozen Okra, Unprepared has 494 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

Frozen Okra

Calcium810 mg

81%

Frozen Okra, Unprepared has 810 mg of Calcium per 300 calories, which is 81% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.83 mg

92%

Frozen Okra, Unprepared has 0.83 mg of Copper per 300 calories, which is 92% 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

Iron5.7 mg

71.3%

Frozen Okra, Unprepared has 5.7 mg of Iron per 300 calories, which is 71.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium430 mg

102%

Frozen Okra, Unprepared has 430 mg of Magnesium per 300 calories, which is 102% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.73 mg

380%

Frozen Okra, Unprepared has 8.73 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

Phosphorus420 mg

60%

Frozen Okra, Unprepared has 420 mg of Phosphorus per 300 calories, which is 60% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2110 mg

62%

Frozen Okra, Unprepared has 2110 mg of Potassium per 300 calories, which is 62% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6 μg

11%

Frozen Okra, Unprepared has 6 μg of Selenium per 300 calories, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium30 mg

Frozen Okra, Unprepared has 30 mg of Sodium per 300 calories, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.3 mg

48%

Frozen Okra, Unprepared has 5.3 mg of Zinc per 300 calories, which is 48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water908 g

24.5%

Frozen Okra, Unprepared has 908.2 g of Water per 300 calories, which is 24.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Frozen Okra, Unprepared:

300 calories of Frozen Okra has outstanding amounts of Vitamin B2, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, 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 Frozen Okra, Unprepared:

300 calories of Frozen Okra has outstanding amounts of Calcium, Copper, Magnesium and Manganese.
It is an excellent source of 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 Frozen Okra, Unprepared:

300 calories of 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 Frozen Okra, Unprepared with:

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

Food Info

Nutrients in 300 calories of Frozen Okra

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Frozen Okra, Unprepared with: