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Comparing Nutrients in 500 calories Baked Red PotatoesVS Okra

Weight per 500 calories

Baked Red Potatoes
575g
Okra
1515g

Baked Red Potatoes have 2.6 times more energy per 100g than Okra. It has average energy density when compared to other foods. Raw Okra having low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Okra?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes
10%
2%
88%
Okra
20%
4%
76%
500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Okra
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.89%0.86g
Fat
2.97%2.88g
0.86 gvs2.88 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.72%0.23g
Saturated Fat
1.23%0.39g
0.23 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.4%0.086g
Omega 3
0.95%0.015g
0.086 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.66%0.28g
Omega 6
2.3%0.39g
0.28 gvs0.39 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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86.6%113g
Carbohydrate
87%113g
113 gvs113 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.3%8.2g
Sugars
31%22.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.2 gvs22.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.5%2.53g
Fructose
12%8.64g
≤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]
2.53 gvs8.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.16g
Glucose
%4.85g
3.16 gvs4.85 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.6g
Sucrose
%9.1g
2.6 gvs9.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.2%10.3g
Fiber
128%48.5g
10.3 gvs48.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
23.6%13.2g
Protein
52.2%29.2g
13.2 gvs29.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Red Potatoesvs Okra
0.64%5.75μg
Vitamin A
60.6%545μg
RAE, retinol activity equivalents
5.75 μgvs545 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.5%0.41mg
Vitamin B1
253%3.03mg
Thiamine
0.41 mgvs3.03 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22%0.29mg
Vitamin B2
70%0.91mg
Riboflavin
0.29 mgvs0.91 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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57.3%9.17mg
Vitamin B3
95%15mg
Niacin, nicotinic acid, niacinamide
9.17 mgvs15 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39%1.96mg
Vitamin B5
74.2%3.7mg
Pantothenic acid
1.96 mgvs3.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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94%1.2mg
Vitamin B6
251%3.26mg
Pyridoxine
1.2 mgvs3.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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38.8%155μg
Vitamin B9
227%909μg
Folates and Folic Acid
155 μgvs909 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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80.5%72.4mg
Vitamin C
387%348mg
Ascorbic acid
72.4 mgvs348 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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3.07%0.46mg
Vitamin E
27.3%4.1mg
Tocopherols and Tocotrienols
0.46 mgvs4.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.4%16μg
Vitamin K
395%474μg
Phytomenadione or phylloquinone
16 μgvs474 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Red Potatoesvs Okra
5.17%51.7mg
Calcium
124%1242mg
51.7 mgvs1242 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg
Copper
184%1.65mg
1 mgvs1.65 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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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50.3%4.02mg
Iron
117%9.4mg
4.02 mgvs9.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38.3%161mg
Magnesium
206%864mg
161 mgvs864 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.2%0.99mg
Manganese
519%12mg
0.99 mgvs12 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 .

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59%414mg
Phosphorus
132%924mg
414 mgvs924 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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92%3132mg
Potassium
133%4530mg
3132 mgvs4530 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
NA
Selenium
19.3%10.6μg
NA μgvs10.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.6%69mg
Sodium
7.07%106mg
69 mgvs106 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.3mg
Zinc
80%8.8mg
2.3 mgvs8.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12%441g
Water
36.7%1357g
441 gvs1357 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Okra:
Comparing minerals per 500 calories for Baked Red Potatoes vs Okra:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltOkraVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Boiled OkraOkraVS Boiled Okra
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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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