Comparing Nutrients in 300 calories Boiled OkraVS Frozen Okra

Weight per 300 calories

Boiled Okra

1364g

Frozen Okra

1000g

Frozen Okra, Unprepared has 1.4 times more energy per unit of mass than Boiled and Drained Okra, which is low in comparison to other foods. Boiled Okra having very low energy density.

Which food has more nutrients per 300 calories - Boiled Okra or Frozen Okra?

Macros Ratio

Protein Fat Carbs

Boiled Okra

27%

66%

Frozen Okra

19%

75%

300 kcal ▼

Macro Nutrients

Boiled Okravs Frozen Okra

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.95%2.86g

Fat

2.58%2.5g

2.86 gvs2.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.9%0.61g

Saturated Fat

2.03%0.65g

0.61 gvs0.65 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.85%0.014g

Omega 3

0.63%0.01g

0.014 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.6%0.61g

Omega 6

3.82%0.65g

0.61 gvs0.65 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.3%61.5g

Carbohydrate

51%66.3g

61.5 gvs66.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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45%32.7g

Sugars

41%29.7g

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

32.7 gvs29.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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89.7%34g

Fiber

58%22g

34 gvs22 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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45.5%25.5g

Protein

30%17g

25.5 gvs17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Okravs Frozen Okra

21.2%191μg

Vitamin A

20%180μg

RAE, retinol activity equivalents

191 μgvs180 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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150%1.8mg

Vitamin B1

74%0.89mg

Thiamine

1.8 mgvs0.89 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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57.7%0.75mg

Vitamin B2

80.8%1.05mg

Riboflavin

0.75 mgvs1.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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74.2%12mg

Vitamin B3

44.3%7.08mg

Niacin, nicotinic acid, niacinamide

12 mgvs7.08 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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58%2.9mg

Vitamin B5

43%2.16mg

Pantothenic acid

2.9 mgvs2.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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196%2.55mg

Vitamin B6

32.3%0.42mg

Pyridoxine

2.55 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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157%627μg

Vitamin B9

370%1480μg

Folates and Folic Acid

627 μgvs1480 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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247%222mg

Vitamin C

138%124mg

Ascorbic acid

222 mgvs124 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24.5%3.7mg

Vitamin E

22%3.3mg

Tocopherols and Tocotrienols

3.7 mgvs3.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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455%545μg

Vitamin K

412%494μg

Phytomenadione or phylloquinone

545 μgvs494 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Okravs Frozen Okra

105%1050mg

Calcium

81%810mg

1050 mgvs810 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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129%1.16mg

Copper

92%0.83mg

1.16 mgvs0.83 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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47.7%3.8mg

Iron

71.3%5.7mg

3.8 mgvs5.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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117%491mg

Magnesium

102%430mg

491 mgvs430 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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174%4mg

Manganese

380%8.73mg

4 mgvs8.73 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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62.3%436mg

Phosphorus

60%420mg

436 mgvs420 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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54%1841mg

Potassium

62%2110mg

1841 mgvs2110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.9%5.45μg

Selenium

11%6μg

5.45 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.45%82mg

Sodium

2%30mg

82 mgvs30 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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53.3%5.86mg

Zinc

48%5.3mg

5.86 mgvs5.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34%1262g

Water

24.5%908g

1262 gvs908 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Okra vs Frozen Okra:

Boiled and Drained Okra has 2 times more Vitamin B1, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 6.1 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Okra, Unprepared.
While Frozen Okra, Unprepared contains 1.4 times more Vitamin B2 and 2.4 times more Vitamin B9 than Boiled and Drained Okra.
Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Vitamin A, Vitamin E and Vitamin K per 300 kcal.
Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Okra vs Frozen Okra:

Boiled and Drained Okra has 1.3 times more Calcium, 1.4 times more Copper, 2.7 times more Sodium and 1.4 times more Water than Frozen Okra, Unprepared.
While Frozen Okra, Unprepared contains 1.5 times more Iron and 2.2 times more Manganese than Boiled and Drained Okra.
Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Okra has 1.5 times more Fiber and 1.5 times more Protein than Frozen Okra, Unprepared.
Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 300 kcal.
Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled OkraVS Cooked Frozen OkraFrozen OkraVS Cooked Frozen Okra

Compare Foods

Comparing Nutrients in 300 calories Boiled OkraVS Frozen Okra

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Okra or Frozen Okra?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: