Compare Foods

Sign in
Menu
Vegan Nutrition Tracker Compare Foods Research Nutrients Support Forum Vegan Foods DB Help
Select from foods

Comparing Nutrients in 500 calories OkraVS Boiled Broccoli

Weight per 500 calories

Okra
1515g
Boiled Broccoli
1429g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Okra or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Okra
20%
4%
76%
Boiled Broccoli
23%
9%
68%
500 kcal ▼

Macro Nutrients

Okravs Boiled Broccoli
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
2.97%2.88g
Fat
6.04%5.86g
2.88 gvs5.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.23%0.39g
Saturated Fat
3.53%1.13g
0.39 gvs1.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
0.95%0.015g
Omega 3
106%1.7g
0.015 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
2.3%0.39g
Omega 6
4.3%0.73g
0.39 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
87%113g
Carbohydrate
79%103g
113 gvs103 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
31%22.4g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22.4 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
12%8.64g
Fructose
14.6%10.6g
≤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]
8.64 gvs10.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%4.85g
Glucose
%7g
4.85 gvs7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%9.1g
Sucrose
%1.14g
9.1 gvs1.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
128%48.5g
Fiber
124%47g
48.5 gvs47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
52.2%29.2g
Protein
60.7%34g
29.2 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Okravs Boiled Broccoli
60.6%545μg
Vitamin A
122%1100μg
RAE, retinol activity equivalents
545 μgvs1100 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
253%3.03mg
Vitamin B1
75%0.9mg
Thiamine
3.03 mgvs0.9 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
70%0.91mg
Vitamin B2
135%1.76mg
Riboflavin
0.91 mgvs1.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
95%15mg
Vitamin B3
49.4%7.9mg
Niacin, nicotinic acid, niacinamide
15 mgvs7.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
74.2%3.7mg
Vitamin B5
176%8.8mg
Pantothenic acid
3.7 mgvs8.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
251%3.26mg
Vitamin B6
220%2.86mg
Pyridoxine
3.26 mgvs2.86 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
227%909μg
Vitamin B9
386%1543μg
Folates and Folic Acid
909 μgvs1543 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
387%348mg
Vitamin C
1030%927mg
Ascorbic acid
348 mgvs927 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
27.3%4.1mg
Vitamin E
138%20.7mg
Tocopherols and Tocotrienols
4.1 mgvs20.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
395%474μg
Vitamin K
1680%2016μg
Phytomenadione or phylloquinone
474 μgvs2016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Okravs Boiled Broccoli
124%1242mg
Calcium
57%571mg
1242 mgvs571 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
184%1.65mg
Copper
97%0.87mg
1.65 mgvs0.87 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
1.43%57μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs57 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
117%9.4mg
Iron
120%9.57mg
9.4 mgvs9.57 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
206%864mg
Magnesium
71.4%300mg
864 mgvs300 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
519%12mg
Manganese
120%2.77mg
12 mgvs2.77 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
132%924mg
Phosphorus
137%957mg
924 mgvs957 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
133%4530mg
Potassium
123%4186mg
4530 mgvs4186 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
19.3%10.6μg
Selenium
41.6%23μg
10.6 μgvs23 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.07%106mg
Sodium
39%586mg
106 mgvs586 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
80%8.8mg
Zinc
58.4%6.43mg
8.8 mgvs6.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
36.7%1357g
Water
34.5%1275g
1357 gvs1275 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 500 calories of Okra vs Boiled Broccoli:
Comparing minerals per 500 calories for Okra vs Boiled Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

OkraVS Boiled OkraBoiled BroccoliVS Boiled OkraOkraVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli
Vegan Forum Vegan News Vegan Recipes Vegan T-shirts
Vegan Nutrition Tracker Compare Vegan Foods Research Nutrients Help
About us Vegan Foods Terms of use Privacy Policy

Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

© Copyright 2024