Nutrients in 100 calories of Cooked Frozen Okra

Boiled and Drained Frozen Okra.

Weight per 100 Calories

Cooked Frozen Okra

345g

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

Macros Ratio

Protein Fat Carbs

19%

75%

100 kcal ▼

Macro Nutrients

Cooked Frozen Okra

Energy100 kcal

3.45%

Boiled and Drained Frozen Okra has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.83 g

0.85%

Boiled and Drained Frozen Okra has 0.82758620689655 g of Fat per 100 calories, which is 0.85% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.68%

Boiled and Drained Frozen Okra has 0.21724137931034 g of Saturated Fat per 100 calories, which is 0.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.003 g

0.22%

Boiled and Drained Frozen Okra has 0.003448275862069 g of Omega 3 per 100 calories, which is 0.22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.28%

Boiled and Drained Frozen Okra has 0.21724137931034 g of Omega 6 per 100 calories, which is 1.28% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate22 g

17%

Boiled and Drained Frozen Okra has 22.103448275862 g of Carbohydrate per 100 calories, which is 17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.9 g

13.7%

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

Boiled and Drained Frozen Okra has 9.8965517241379 g of Sugars per 100 calories, which is 13.7% 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

Fiber7.24 g

19%

Boiled and Drained Frozen Okra has 7.2413793103448 g of Fiber per 100 calories, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.62 g

10%

Boiled and Drained Frozen Okra has 5.6206896551724 g of Protein per 100 calories, which is 10% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Okra

Vitamin A51.7 μg

5.75%

RAE, retinol activity equivalents

Boiled and Drained Frozen Okra has 51.724137931034 μg of Vitamin A per 100 calories, which is 5.75% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

21%

Thiamine

Boiled and Drained Frozen Okra has 0.25172413793103 mg of Vitamin B1 per 100 calories, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.33 mg

25.5%

Riboflavin

Boiled and Drained Frozen Okra has 0.33103448275862 mg of Vitamin B2 per 100 calories, which is 25.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.12 mg

13.3%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Okra has 2.1241379310345 mg of Vitamin B3 per 100 calories, which is 13.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.72 mg

14.4%

Pantothenic acid

Boiled and Drained Frozen Okra has 0.72068965517241 mg of Vitamin B5 per 100 calories, which is 14.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg

9.8%

Pyridoxine

Boiled and Drained Frozen Okra has 0.12758620689655 mg of Vitamin B6 per 100 calories, which is 9.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9345 μg

86.2%

Folates and Folic Acid

Boiled and Drained Frozen Okra has 344.8275862069 μg of Vitamin B9 per 100 calories, which is 86.2% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C33 mg

36.8%

Ascorbic acid

Boiled and Drained Frozen Okra has 33.103448275862 mg of Vitamin C per 100 calories, which is 36.8% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.1 mg

7.36%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Okra has 1.1034482758621 mg of Vitamin E per 100 calories, which is 7.36% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K165 μg

137%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Okra has 164.8275862069 μg of Vitamin K per 100 calories, which is 137% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Okra

Calcium255 mg

25.5%

Boiled and Drained Frozen Okra has 255.1724137931 mg of Calcium per 100 calories, which is 25.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

29%

Boiled and Drained Frozen Okra has 0.26206896551724 mg of Copper per 100 calories, which is 29% 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

Iron1.8 mg

22.4%

Boiled and Drained Frozen Okra has 1.7931034482759 mg of Iron per 100 calories, which is 22.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium138 mg

33%

Boiled and Drained Frozen Okra has 137.93103448276 mg of Magnesium per 100 calories, which is 33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.9 mg

127%

Boiled and Drained Frozen Okra has 2.9103448275862 mg of Manganese per 100 calories, which is 127% 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

Phosphorus128 mg

18.2%

Boiled and Drained Frozen Okra has 127.58620689655 mg of Phosphorus per 100 calories, which is 18.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium634 mg

18.7%

Boiled and Drained Frozen Okra has 634.48275862069 mg of Potassium per 100 calories, which is 18.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.07 μg

3.76%

Boiled and Drained Frozen Okra has 2.0689655172414 μg of Selenium per 100 calories, which is 3.76% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10.3 mg

0.69%

Boiled and Drained Frozen Okra has 10.344827586207 mg of Sodium per 100 calories, which is 0.69% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.7 mg

15.4%

Boiled and Drained Frozen Okra has 1.6896551724138 mg of Zinc per 100 calories, which is 15.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water314 g

8.5%

Boiled and Drained Frozen Okra has 314.20689655172 g of Water per 100 calories, which is 8.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained Frozen Okra:

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

Minerals in 100 calories of Boiled and Drained Frozen Okra:

100 calories of Cooked Frozen Okra has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron and Magnesium.
It also has a good amount of Phosphorus, Potassium and Zinc.
This vegetable has some Selenium.
It has no Sodium.

Macronutrients in 100 calories of Boiled and Drained Frozen Okra:

100 calories of Cooked Frozen Okra has a good amount of Carbohydrate, Sugars, Fiber and Protein.
While 100 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat and 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 100 calories of Cooked Frozen Okra

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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