Nutrients in 500 calories of Boiled Okra

Boiled and Drained Okra.

Weight per 500 Calories

Boiled Okra

2273g

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

Macros Ratio

Protein Fat Carbs

27%

66%

500 kcal ▼

Macro Nutrients

Boiled Okra

Energy500 kcal

17.2%

Boiled and Drained Okra has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.77 g

4.92%

Boiled and Drained Okra has 4.7727272727273 g of Fat per 500 calories, which is 4.92% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.02 g

3.2%

Boiled and Drained Okra has 1.0227272727273 g of Saturated Fat per 500 calories, which is 3.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.023 g

1.42%

Boiled and Drained Okra has 0.022727272727273 g of Omega 3 per 500 calories, which is 1.42% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.02 g

Boiled and Drained Okra has 1.0227272727273 g of Omega 6 per 500 calories, which is 6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Okra has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate103 g

79%

Boiled and Drained Okra has 102.5 g of Carbohydrate per 500 calories, which is 79% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars54.5 g

75.2%

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

Boiled and Drained Okra has 54.545454545455 g of Sugars per 500 calories, which is 75.2% 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

Fiber57 g

150%

Boiled and Drained Okra has 56.818181818182 g of Fiber per 500 calories, which is 150% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein42.5 g

76%

Boiled and Drained Okra has 42.5 g of Protein per 500 calories, which is 76% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Okra

Vitamin A318 μg

35.4%

RAE, retinol activity equivalents

Boiled and Drained Okra has 318.18181818182 μg of Vitamin A per 500 calories, which is 35.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13 mg

250%

Thiamine

Boiled and Drained Okra has 3 mg of Vitamin B1 per 500 calories, which is 250% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.25 mg

96%

Riboflavin

Boiled and Drained Okra has 1.25 mg of Vitamin B2 per 500 calories, which is 96% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B319.8 mg

124%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Okra has 19.795454545455 mg of Vitamin B3 per 500 calories, which is 124% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.84 mg

97%

Pantothenic acid

Boiled and Drained Okra has 4.8409090909091 mg of Vitamin B5 per 500 calories, which is 97% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B64.25 mg

327%

Pyridoxine

Boiled and Drained Okra has 4.25 mg of Vitamin B6 per 500 calories, which is 327% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91045 μg

261%

Folates and Folic Acid

Boiled and Drained Okra has 1045.4545454545 μg of Vitamin B9 per 500 calories, which is 261% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Okra has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C370 mg

412%

Ascorbic acid

Boiled and Drained Okra has 370.45454545455 mg of Vitamin C per 500 calories, which is 412% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Okra has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.14 mg

41%

Tocopherols and Tocotrienols

Boiled and Drained Okra has 6.1363636363636 mg of Vitamin E per 500 calories, which is 41% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K909 μg

758%

Phytomenadione or phylloquinone

Boiled and Drained Okra has 909.09090909091 μg of Vitamin K per 500 calories, which is 758% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Okra

Calcium1750 mg

175%

Boiled and Drained Okra has 1750 mg of Calcium per 500 calories, which is 175% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.93 mg

215%

Boiled and Drained Okra has 1.9318181818182 mg of Copper per 500 calories, which is 215% 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

Iron6.36 mg

79.5%

Boiled and Drained Okra has 6.3636363636364 mg of Iron per 500 calories, which is 79.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium818 mg

195%

Boiled and Drained Okra has 818.18181818182 mg of Magnesium per 500 calories, which is 195% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.7 mg

291%

Boiled and Drained Okra has 6.6818181818182 mg of Manganese per 500 calories, which is 291% 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

Phosphorus727 mg

104%

Boiled and Drained Okra has 727.27272727273 mg of Phosphorus per 500 calories, which is 104% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3068 mg

90%

Boiled and Drained Okra has 3068.1818181818 mg of Potassium per 500 calories, which is 90% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.1 μg

16.5%

Boiled and Drained Okra has 9.0909090909091 μg of Selenium per 500 calories, which is 16.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium136 mg

9.1%

Boiled and Drained Okra has 136.36363636364 mg of Sodium per 500 calories, which is 9.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9.77 mg

89%

Boiled and Drained Okra has 9.7727272727273 mg of Zinc per 500 calories, which is 89% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2104 g

57%

Boiled and Drained Okra has 2103.8636363636 g of Water per 500 calories, which is 57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Okra:

500 calories of Boiled Okra has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin A and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Okra:

500 calories of Boiled Okra has outstanding amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Iron.
It also has a good amount of Selenium and Sodium.

Macronutrients in 500 calories of Boiled and Drained Okra:

500 calories of Boiled Okra has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has some Fat, Saturated Fat and Omega 6.
The product has trace amounts of Omega 3.

Compare Boiled and Drained Okra with:

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

Food Info

Nutrients in 500 calories of Boiled Okra

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Okra with: