Comparing Nutrients in 7 ounces OkraVS Frozen Okra

Macros Ratio

Protein Fat Carbs

Okra

20%

76%

Frozen Okra

19%

75%

7 oz ▼

Macro Nutrients

Okravs Frozen Okra

2.26%65.5kcal

Energy

2.05%59.5kcal

65.5 kcalvs59.5 kcal

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

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0.39%0.38g

Fat

0.51%0.5g

0.38 gvs0.5 g

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

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0.16%0.052g

Saturated Fat

0.4%0.13g

0.052 gvs0.13 g

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

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0.12%0.002g

Omega 3

0.12%0.002g

0.002 gvs0.002 g

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

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0.3%0.052g

Omega 6

0.76%0.13g

0.052 gvs0.13 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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11.4%14.8g

Carbohydrate

10%13g

14.8 gvs13 g

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

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4.05%2.94g

Sugars

8.13%5.9g

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

2.94 gvs5.9 g

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

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1.56%1.13g

Fructose

≤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]

1.13 gvsNA g

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

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%0.64g

Glucose

0.64 gvsNA g

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

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%1.2g

Sucrose

1.2 gvsNA g

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

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16.7%6.35g

Fiber

11.5%4.37g

6.35 gvs4.37 g

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

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6.84%3.83g

Protein

6%3.35g

3.83 gvs3.35 g

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

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Vitamins

Okravs Frozen Okra

7.94%71.4μg

Vitamin A

3.97%35.7μg

RAE, retinol activity equivalents

71.4 μgvs35.7 μg

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

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33%0.4mg

Vitamin B1

14.7%0.18mg

Thiamine

0.4 mgvs0.18 mg

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

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9.16%0.12mg

Vitamin B2

16%0.21mg

Riboflavin

0.12 mgvs0.21 mg

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

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12.4%2mg

Vitamin B3

8.8%1.4mg

Niacin, nicotinic acid, niacinamide

2 mgvs1.4 mg

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

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9.72%0.49mg

Vitamin B5

8.57%0.43mg

Pantothenic acid

0.49 mgvs0.43 mg

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

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33%0.43mg

Vitamin B6

6.4%0.083mg

Pyridoxine

0.43 mgvs0.083 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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29.8%119μg

Vitamin B9

73.4%294μg

Folates and Folic Acid

119 μgvs294 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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50.7%45.6mg

Vitamin C

27.3%24.6mg

Ascorbic acid

45.6 mgvs24.6 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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3.57%0.54mg

Vitamin E

4.37%0.65mg

Tocopherols and Tocotrienols

0.54 mgvs0.65 mg

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

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51.8%62μg

Vitamin K

81.7%98μg

Phytomenadione or phylloquinone

62 μgvs98 μg

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

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Minerals

Okravs Frozen Okra

16.3%163mg

Calcium

16%161mg

163 mgvs161 mg

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

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24%0.22mg

Copper

18.3%0.16mg

0.22 mgvs0.16 mg

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

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Fluoride

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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15.4%1.23mg

Iron

14%1.13mg

1.23 mgvs1.13 mg

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

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27%113mg

Magnesium

20.3%85.3mg

113 mgvs85.3 mg

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

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68%1.56mg

Manganese

75.3%1.73mg

1.56 mgvs1.73 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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17.3%121mg

Phosphorus

12%83.3mg

121 mgvs83.3 mg

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

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17.5%593mg

Potassium

12.3%419mg

593 mgvs419 mg

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

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2.53%1.4μg

Selenium

2.16%1.2μg

1.4 μgvs1.2 μg

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

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0.93%14mg

Sodium

0.4%5.95mg

14 mgvs5.95 mg

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

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10.5%1.15mg

Zinc

9.56%1.05mg

1.15 mgvs1.05 mg

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

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4.8%178g

Water

4.87%180g

178 gvs180 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 Okra vs Frozen Okra:

Raw Okra has 2 times more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B3, 5.1 times more Vitamin B6 and 1.9 times more Vitamin C than Frozen Okra, Unprepared.
While Frozen Okra, Unprepared contains 1.8 times more Vitamin B2, 2.5 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Okra.
Both Raw Okra and Frozen Okra, Unprepared have similar amounts of Vitamin B5 and Vitamin E per 7 oz.
Both Raw Okra as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Okra vs Frozen Okra:

Raw Okra has 1.3 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Frozen Okra, Unprepared.
Both Raw Okra and Frozen Okra, Unprepared have similar amounts of Calcium, Iron, Manganese, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Okra has 1.5 times more Fiber than Frozen Okra, Unprepared.
While Frozen Okra, Unprepared contains 2 times more Sugars than Raw Okra.
Both Raw Okra and Frozen Okra, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
Both Raw Okra as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

OkraVS Boiled OkraFrozen OkraVS Boiled OkraOkraVS Cooked Frozen OkraFrozen OkraVS Cooked Frozen Okra

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Comparing Nutrients in 7 ounces OkraVS Frozen Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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