Comparing Nutrients in 5 ounces OkraVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Okra

20%

76%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

Okravs Boiled Broccoli

1.6%46.8kcal

Energy

1.7%49.6kcal

46.8 kcalvs49.6 kcal

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

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0.28%0.27g

Fat

0.6%0.58g

0.27 gvs0.58 g

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

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0.12%0.037g

Saturated Fat

0.35%0.11g

0.037 gvs0.11 g

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

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0.089%0.001g

Omega 3

10.5%0.17g

0.001 gvs0.17 g

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

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0.22%0.037g

Omega 6

0.43%0.072g

0.037 gvs0.072 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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8.12%10.6g

Carbohydrate

7.83%10g

10.6 gvs10 g

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

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2.9%2.1g

Sugars

2.7%1.97g

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

2.1 gvs1.97 g

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

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1.1%0.81g

Fructose

1.45%1.05g

≤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]

0.81 gvs1.05 g

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

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%0.45g

Glucose

%0.69g

0.45 gvs0.69 g

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

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%0.85g

Sucrose

%0.11g

0.85 gvs0.11 g

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

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12%4.54g

Fiber

12.3%4.68g

4.54 gvs4.68 g

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

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4.9%2.74g

Protein

6.02%3.37g

2.74 gvs3.37 g

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

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Vitamins

Okravs Boiled Broccoli

5.67%51μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

51 μgvs109 μg

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

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23.6%0.28mg

Vitamin B1

7.44%0.089mg

Thiamine

0.28 mgvs0.089 mg

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

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6.54%0.085mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.085 mgvs0.17 mg

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

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8.86%1.4mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.78 mg

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

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6.95%0.35mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

0.35 mgvs0.87 mg

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

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23.4%0.3mg

Vitamin B6

22%0.28mg

Pyridoxine

0.3 mgvs0.28 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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21.3%85μg

Vitamin B9

38.3%153μg

Folates and Folic Acid

85 μgvs153 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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36.2%32.6mg

Vitamin C

102%92mg

Ascorbic acid

32.6 mgvs92 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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2.55%0.38mg

Vitamin E

13.7%2.06mg

Tocopherols and Tocotrienols

0.38 mgvs2.06 mg

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

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37%44.4μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

44.4 μgvs200 μg

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

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Minerals

Okravs Boiled Broccoli

11.6%116mg

Calcium

5.67%56.7mg

116 mgvs56.7 mg

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

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17%0.15mg

Copper

9.6%0.086mg

0.15 mgvs0.086 mg

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

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Fluoride

0.14%5.67μg

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

NA μgvs5.67 μg

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

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11%0.88mg

Iron

12%0.95mg

0.88 mgvs0.95 mg

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

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19.2%80.8mg

Magnesium

7.1%29.8mg

80.8 mgvs29.8 mg

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

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48.6%1.1mg

Manganese

12%0.27mg

1.1 mgvs0.27 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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12.4%86.5mg

Phosphorus

13.6%95mg

86.5 mgvs95 mg

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

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12.5%424mg

Potassium

12.2%415mg

424 mgvs415 mg

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

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1.8%0.99μg

Selenium

4.12%2.27μg

0.99 μgvs2.27 μg

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

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0.66%9.92mg

Sodium

3.87%58mg

9.92 mgvs58 mg

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

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7.47%0.82mg

Zinc

5.8%0.64mg

0.82 mgvs0.64 mg

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

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3.43%127g

Water

3.4%127g

127 gvs127 g

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

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Lets compare vitamin content per 5 ounces of Okra vs Boiled Broccoli:

Raw Okra has 3.2 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.1 times more Vitamin A, 2.1 times more Vitamin B2, 2.5 times more Vitamin B5, 1.8 times more Vitamin B9, 2.8 times more Vitamin C, 5.4 times more Vitamin E and 4.5 times more Vitamin K than Raw Okra.
Both Raw Okra and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 5 oz.
Both Raw Okra as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Okra vs Boiled Broccoli:

Raw Okra has 2.1 times more Calcium, 1.8 times more Copper, 2.7 times more Magnesium, 4.1 times more Manganese and 1.3 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.3 times more Selenium and 5.9 times more Sodium than Raw Okra.
Both Raw Okra and Boiled and Drained Broccoli have similar amounts of Iron, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Broccoli contains 119 times more Omega 3 and 1.3 times more Fructose than Raw Okra.
Both Raw Okra and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
Both Raw Okra as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

OkraVS Boiled OkraBoiled BroccoliVS Boiled OkraOkraVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 5 ounces OkraVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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