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Comparing Nutrients in 500 calories OkraVS Carrots

Weight per 500 calories

Okra
1515g
Carrots
1220g

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

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

Macros Ratio

Protein Fat Carbs

Okra
20%
4%
76%
Carrots
8%
5%
87%
500 kcal ▼

Macro Nutrients

Okravs Carrots
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
3%2.93g
2.88 gvs2.93 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.23%0.39g
Saturated Fat
1.2%0.39g
0.39 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.95%0.015g
Omega 3
1.52%0.024g
0.015 gvs0.024 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.3%0.39g
Omega 6
7.17%1.2g
0.39 gvs1.2 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
90%117g
113 gvs117 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
31%22.4g
Sugars
79.7%58g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22.4 gvs58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
12%8.64g
Fructose
9.25%6.7g
≤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 gvs6.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%4.85g
Glucose
%7.2g
4.85 gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%9.1g
Sucrose
%43.8g
9.1 gvs43.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
128%48.5g
Fiber
90%34g
48.5 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
52.2%29.2g
Protein
20.3%11.3g
29.2 gvs11.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Okravs Carrots
60.6%545μg
Vitamin A
1131%10183μg
RAE, retinol activity equivalents
545 μgvs10183 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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253%3.03mg
Vitamin B1
67%0.8mg
Thiamine
3.03 mgvs0.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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70%0.91mg
Vitamin B2
54.4%0.71mg
Riboflavin
0.91 mgvs0.71 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
75%12mg
Niacin, nicotinic acid, niacinamide
15 mgvs12 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
66.6%3.33mg
Pantothenic acid
3.7 mgvs3.33 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
129%1.7mg
Pyridoxine
3.26 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
90%27μg
Biotin
NA μgvs27 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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227%909μg
Vitamin B9
58%232μg
Folates and Folic Acid
909 μgvs232 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
80%72mg
Ascorbic acid
348 mgvs72 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
27.3%4.1mg
Vitamin E
53.7%8.05mg
Tocopherols and Tocotrienols
4.1 mgvs8.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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395%474μg
Vitamin K
134%161μg
Phytomenadione or phylloquinone
474 μgvs161 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Okravs Carrots
124%1242mg
Calcium
40.2%402mg
1242 mgvs402 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
184%1.65mg
Copper
61%0.55mg
1.65 mgvs0.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
0.98%39μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
117%9.4mg
Iron
45.7%3.66mg
9.4 mgvs3.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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206%864mg
Magnesium
35%146mg
864 mgvs146 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
519%12mg
Manganese
76%1.74mg
12 mgvs1.74 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
61%427mg
924 mgvs427 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
133%4530mg
Potassium
115%3902mg
4530 mgvs3902 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
19.3%10.6μg
Selenium
2.2%1.2μg
10.6 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.07%106mg
Sodium
56%841mg
106 mgvs841 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
80%8.8mg
Zinc
26.6%2.93mg
8.8 mgvs2.93 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
36.7%1357g
Water
29%1077g
1357 gvs1077 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 Carrots:
Comparing minerals per 500 calories for Okra vs Carrots:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

OkraVS Boiled OkraCarrotsVS Boiled OkraOkraVS Boiled CarrotsCarrotsVS Boiled Carrots
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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.

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