Comparing Nutrients in 7 ounces Boiled BroccoliVS Okra

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Okra

20%

76%

7 oz ▼

Macro Nutrients

Boiled Broccolivs Okra

2.4%69.5kcal

Energy

2.26%65.5kcal

69.5 kcalvs65.5 kcal

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

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0.84%0.81g

Fat

0.39%0.38g

0.81 gvs0.38 g

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

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0.49%0.16g

Saturated Fat

0.16%0.052g

0.16 gvs0.052 g

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

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14.8%0.24g

Omega 3

0.12%0.002g

0.24 gvs0.002 g

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

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0.6%0.1g

Omega 6

0.3%0.052g

0.1 gvs0.052 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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11%14.2g

Carbohydrate

11.4%14.8g

14.2 gvs14.8 g

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

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3.8%2.76g

Sugars

4.05%2.94g

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

2.76 gvs2.94 g

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

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2.03%1.47g

Fructose

1.56%1.13g

≤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]

1.47 gvs1.13 g

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

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%0.97g

Glucose

%0.64g

0.97 gvs0.64 g

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

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%0.16g

Sucrose

%1.2g

0.16 gvs1.2 g

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

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17.2%6.55g

Fiber

16.7%6.35g

6.55 gvs6.35 g

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

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8.43%4.72g

Protein

6.84%3.83g

4.72 gvs3.83 g

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

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Vitamins

Boiled Broccolivs Okra

17%153μg

Vitamin A

7.94%71.4μg

RAE, retinol activity equivalents

153 μgvs71.4 μg

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

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10.4%0.13mg

Vitamin B1

33%0.4mg

Thiamine

0.13 mgvs0.4 mg

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

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18.8%0.24mg

Vitamin B2

9.16%0.12mg

Riboflavin

0.24 mgvs0.12 mg

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

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6.86%1.1mg

Vitamin B3

12.4%2mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs2 mg

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

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24.4%1.22mg

Vitamin B5

9.72%0.49mg

Pantothenic acid

1.22 mgvs0.49 mg

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

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30.5%0.4mg

Vitamin B6

33%0.43mg

Pyridoxine

0.4 mgvs0.43 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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53.6%214μg

Vitamin B9

29.8%119μg

Folates and Folic Acid

214 μgvs119 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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143%129mg

Vitamin C

50.7%45.6mg

Ascorbic acid

129 mgvs45.6 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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19%2.88mg

Vitamin E

3.57%0.54mg

Tocopherols and Tocotrienols

2.88 mgvs0.54 mg

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

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233%280μg

Vitamin K

51.8%62μg

Phytomenadione or phylloquinone

280 μgvs62 μg

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

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Minerals

Boiled Broccolivs Okra

7.94%79.4mg

Calcium

16.3%163mg

79.4 mgvs163 mg

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

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13.5%0.12mg

Copper

24%0.22mg

0.12 mgvs0.22 mg

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

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0.2%7.94μg

Fluoride

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

7.94 μgvsNA μg

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

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16.6%1.33mg

Iron

15.4%1.23mg

1.33 mgvs1.23 mg

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

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9.92%41.7mg

Magnesium

27%113mg

41.7 mgvs113 mg

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

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16.7%0.38mg

Manganese

68%1.56mg

0.38 mgvs1.56 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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19%133mg

Phosphorus

17.3%121mg

133 mgvs121 mg

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

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17%581mg

Potassium

17.5%593mg

581 mgvs593 mg

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

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5.77%3.18μg

Selenium

2.53%1.4μg

3.18 μgvs1.4 μg

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

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5.42%81.4mg

Sodium

0.93%14mg

81.4 mgvs14 mg

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

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8.1%0.89mg

Zinc

10.5%1.15mg

0.89 mgvs1.15 mg

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

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4.8%177g

Water

4.8%178g

177 gvs178 g

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

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Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Okra:

Boiled and Drained Broccoli has 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.
While Raw Okra contains 3.2 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Okra have similar amounts of Vitamin B6 per 7 oz.
Both Boiled and Drained Broccoli as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Okra:

Boiled and Drained Broccoli has 2.3 times more Selenium and 5.9 times more Sodium than Raw Okra.
While Raw Okra contains 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.
Both Boiled and Drained Broccoli and Raw Okra have similar amounts of Iron, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Broccoli has 119 times more Omega 3, 1.3 times more Fructose and 1.2 times more Protein than Raw Okra.
Both Boiled and Drained Broccoli and Raw Okra have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 7 oz.
Both Boiled and Drained Broccoli as well as Raw Okra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled BroccoliVS Frozen Chopped BroccoliOkraVS Frozen Chopped BroccoliBoiled BroccoliVS Boiled OkraOkraVS Boiled Okra

Compare Foods

Comparing Nutrients in 7 ounces Boiled BroccoliVS Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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