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Nutrients in 100 calories of Okra

Raw Okra (Abelmoschus esculentus).

Weight per 100 Calories

Okra
303g

Raw Okra has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
20%
4%
76%
100 kcal ▼

Macro Nutrients

Okra
Energy100 kcal
3.45%
Raw 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
Fat0.58 g
0.59%
Raw Okra has 0.57575757575758 g of Fat per 100 calories, which is 0.59% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein5.85 g
10.4%
Raw Okra has 5.8484848484848 g of Protein per 100 calories, which is 10.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate22.6 g
17.4%
Raw Okra has 22.575757575758 g of Carbohydrate per 100 calories, which is 17.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.5 g
6.2%
Raw Okra has 4.4848484848485 g of Sugars per 100 calories, which is 6.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber9.7 g
25.5%
Raw Okra has 9.6969696969697 g of Fiber per 100 calories, which is 25.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Saturated Fat0.079 g
0.25%
Raw Okra has 0.078787878787879 g of Saturated Fat per 100 calories, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.003 g
0.19%
Raw Okra has 0.003030303030303 g of Omega 3 per 100 calories, which is 0.19% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.079 g
0.46%
Raw Okra has 0.078787878787879 g of Omega 6 per 100 calories, which is 0.46% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water271 g
7.34%
Raw Okra has 271.45454545455 g of Water per 100 calories, which is 7.34% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Okra
Vitamin A109 μg
12%
Raw Okra has 109.09090909091 μg of Vitamin A per 100 calories, which is 12% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.61 mg
50.5%
Raw Okra has 0.60606060606061 mg of Thiamine per 100 calories, which is 50.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.18 mg
14%
Raw Okra has 0.18181818181818 mg of Vitamin B2 per 100 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B33.03 mg
19%
Raw Okra has 3.030303030303 mg of Vitamin B3 per 100 calories, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.65 mg
50%
Raw Okra has 0.65151515151515 mg of Vitamin B6 per 100 calories, which is 50% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Raw 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
Vitamin C69.7 mg
77.4%
Raw Okra has 69.69696969697 mg of Vitamin C per 100 calories, which is 77.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw 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
Vitamin E0.82 mg
5.45%
Raw Okra has 0.81818181818182 mg of Vitamin E per 100 calories, which is 5.45% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K95 μg
79%
Raw Okra has 94.848484848485 μg of Vitamin K per 100 calories, which is 79% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate182 μg
45.5%
Raw Okra has 181.81818181818 μg of Folate per 100 calories, which is 45.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Okra
Calcium248 mg
25%
Raw Okra has 248.48484848485 mg of Calcium per 100 calories, which is 25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.33 mg
36.7%
Raw Okra has 0.33030303030303 mg of Copper per 100 calories, which is 36.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron1.88 mg
23.5%
Raw Okra has 1.8787878787879 mg of Iron per 100 calories, which is 23.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium173 mg
41%
Raw Okra has 172.72727272727 mg of Magnesium per 100 calories, which is 41% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.4 mg
104%
Raw Okra has 2.3878787878788 mg of Manganese per 100 calories, which is 104% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus185 mg
26.4%
Raw Okra has 184.84848484848 mg of Phosphorus per 100 calories, which is 26.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium906 mg
26.6%
Raw Okra has 906.06060606061 mg of Potassium per 100 calories, which is 26.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.12 μg
3.86%
Raw Okra has 2.1212121212121 μg of Selenium per 100 calories, which is 3.86% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium21.2 mg
1.4%
Raw Okra has 21.212121212121 mg of Sodium per 100 calories, which is 1.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.76 mg
16%
Raw Okra has 1.7575757575758 mg of Zinc per 100 calories, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Raw Okra:
100 calories of Okra is an excellent source of Thiamine, Vitamin B6, Vitamin C, Vitamin K and Folate. It has a good amount of Vitamin A, Vitamin B2 and Vitamin B3. It also has some Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Raw Okra:
100 calories of Okra has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium. It also has a good amount of Zinc. This vegetable has some Selenium. The product has trace amounts of Sodium.
Macronutrients in 100 calories of Raw Okra:
100 calories of Okra is an excellent source of Fiber. It has a good amount of Protein and Carbohydrate. It also has some Sugars. It has no Fat, Saturated Fat, Omega 3 and Omega 6.



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