Nutrients in 500 calories of Cooked Frozen Okra

Boiled and Drained Frozen Okra.

Weight per 500 Calories

Cooked Frozen Okra

1724g

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

Macros Ratio

Protein Fat Carbs

19%

75%

500 kcal ▼

Macro Nutrients

Cooked Frozen Okra

Energy500 kcal

17.2%

Boiled and Drained Frozen 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

Fat4.14 g

4.27%

Boiled and Drained Frozen Okra has 4.1379310344828 g of Fat per 500 calories, which is 4.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.1 g

3.4%

Boiled and Drained Frozen Okra has 1.0862068965517 g of Saturated Fat per 500 calories, which is 3.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.017 g

1.08%

Boiled and Drained Frozen Okra has 0.017241379310345 g of Omega 3 per 500 calories, which is 1.08% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.1 g

6.4%

Boiled and Drained Frozen Okra has 1.0862068965517 g of Omega 6 per 500 calories, which is 6.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate111 g

85%

Boiled and Drained Frozen Okra has 110.51724137931 g of Carbohydrate per 500 calories, which is 85% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars49.5 g

68.3%

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

Boiled and Drained Frozen Okra has 49.48275862069 g of Sugars per 500 calories, which is 68.3% 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

Fiber36.2 g

95%

Boiled and Drained Frozen Okra has 36.206896551724 g of Fiber per 500 calories, which is 95% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein28 g

50%

Boiled and Drained Frozen Okra has 28.103448275862 g of Protein per 500 calories, which is 50% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Okra

Vitamin A259 μg

28.7%

RAE, retinol activity equivalents

Boiled and Drained Frozen Okra has 258.62068965517 μg of Vitamin A per 500 calories, which is 28.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.26 mg

105%

Thiamine

Boiled and Drained Frozen Okra has 1.2586206896552 mg of Vitamin B1 per 500 calories, which is 105% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.66 mg

127%

Riboflavin

Boiled and Drained Frozen Okra has 1.6551724137931 mg of Vitamin B2 per 500 calories, which is 127% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.6 mg

66.4%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Okra has 10.620689655172 mg of Vitamin B3 per 500 calories, which is 66.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.6 mg

72%

Pantothenic acid

Boiled and Drained Frozen Okra has 3.6034482758621 mg of Vitamin B5 per 500 calories, which is 72% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.64 mg

49%

Pyridoxine

Boiled and Drained Frozen Okra has 0.63793103448276 mg of Vitamin B6 per 500 calories, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91724 μg

431%

Folates and Folic Acid

Boiled and Drained Frozen Okra has 1724.1379310345 μg of Vitamin B9 per 500 calories, which is 431% 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 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 C166 mg

184%

Ascorbic acid

Boiled and Drained Frozen Okra has 165.51724137931 mg of Vitamin C per 500 calories, which is 184% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.5 mg

36.8%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Okra has 5.5172413793103 mg of Vitamin E per 500 calories, which is 36.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K824 μg

687%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Okra has 824.13793103448 μg of Vitamin K per 500 calories, which is 687% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Okra

Calcium1276 mg

128%

Boiled and Drained Frozen Okra has 1275.8620689655 mg of Calcium per 500 calories, which is 128% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.3 mg

146%

Boiled and Drained Frozen Okra has 1.3103448275862 mg of Copper per 500 calories, which is 146% 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

Iron8.97 mg

112%

Boiled and Drained Frozen Okra has 8.9655172413793 mg of Iron per 500 calories, which is 112% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium690 mg

164%

Boiled and Drained Frozen Okra has 689.65517241379 mg of Magnesium per 500 calories, which is 164% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese14.6 mg

633%

Boiled and Drained Frozen Okra has 14.551724137931 mg of Manganese per 500 calories, which is 633% 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

Phosphorus638 mg

91%

Boiled and Drained Frozen Okra has 637.93103448276 mg of Phosphorus per 500 calories, which is 91% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3172 mg

93%

Boiled and Drained Frozen Okra has 3172.4137931034 mg of Potassium per 500 calories, which is 93% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10.3 μg

19%

Boiled and Drained Frozen Okra has 10.344827586207 μg of Selenium per 500 calories, which is 19% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium51.7 mg

3.45%

Boiled and Drained Frozen Okra has 51.724137931034 mg of Sodium per 500 calories, which is 3.45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.45 mg

77%

Boiled and Drained Frozen Okra has 8.448275862069 mg of Zinc per 500 calories, which is 77% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1571 g

42.5%

Boiled and Drained Frozen Okra has 1571.0344827586 g of Water per 500 calories, which is 42.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Frozen Okra:

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

Minerals in 500 calories of Boiled and Drained Frozen Okra:

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

Macronutrients in 500 calories of Boiled and Drained Frozen Okra:

500 calories of Cooked Frozen Okra has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of 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 Frozen Okra with:

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

Food Info

Nutrients in 500 calories of Cooked Frozen Okra

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Frozen Okra with: