Comparing Nutrients in 100 grams OkraVS Frozen Okra

Macros Ratio

Protein Fat Carbs

Okra

20%

76%

Frozen Okra

19%

75%

100 g ▼

Macro Nutrients

Okravs Frozen Okra

1.14%33kcal

Energy

1.03%30kcal

33 kcalvs30 kcal

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

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0.2%0.19g

Fat

0.26%0.25g

0.19 gvs0.25 g

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

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0.081%0.026g

Saturated Fat

0.2%0.065g

0.026 gvs0.065 g

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

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0.063%0.001g

Omega 3

0.063%0.001g

0.001 gvs0.001 g

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

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0.15%0.026g

Omega 6

0.38%0.065g

0.026 gvs0.065 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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5.73%7.45g

Carbohydrate

5.1%6.63g

7.45 gvs6.63 g

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

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2.04%1.48g

Sugars

4.1%2.97g

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

1.48 gvs2.97 g

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

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0.79%0.57g

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]

0.57 gvsNA g

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

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%0.32g

Glucose

0.32 gvsNA g

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

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%0.6g

Sucrose

0.6 gvsNA g

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

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8.42%3.2g

Fiber

5.8%2.2g

3.2 gvs2.2 g

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

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3.45%1.93g

Protein

3%1.7g

1.93 gvs1.7 g

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

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Vitamins

Okravs Frozen Okra

4%36μg

Vitamin A

2%18μg

RAE, retinol activity equivalents

36 μgvs18 μg

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

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16.7%0.2mg

Vitamin B1

7.4%0.089mg

Thiamine

0.2 mgvs0.089 mg

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

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4.6%0.06mg

Vitamin B2

8.08%0.11mg

Riboflavin

0.06 mgvs0.11 mg

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

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6.25%1mg

Vitamin B3

4.43%0.71mg

Niacin, nicotinic acid, niacinamide

1 mgvs0.71 mg

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

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4.9%0.25mg

Vitamin B5

4.32%0.22mg

Pantothenic acid

0.25 mgvs0.22 mg

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

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16.5%0.22mg

Vitamin B6

3.23%0.042mg

Pyridoxine

0.22 mgvs0.042 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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15%60μg

Vitamin B9

37%148μg

Folates and Folic Acid

60 μgvs148 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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25.6%23mg

Vitamin C

13.8%12.4mg

Ascorbic acid

23 mgvs12.4 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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1.8%0.27mg

Vitamin E

2.2%0.33mg

Tocopherols and Tocotrienols

0.27 mgvs0.33 mg

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

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26%31.3μg

Vitamin K

41%49.4μg

Phytomenadione or phylloquinone

31.3 μgvs49.4 μg

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

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Minerals

Okravs Frozen Okra

8.2%82mg

Calcium

8.1%81mg

82 mgvs81 mg

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

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12%0.11mg

Copper

9.22%0.083mg

0.11 mgvs0.083 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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7.75%0.62mg

Iron

7.13%0.57mg

0.62 mgvs0.57 mg

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

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13.6%57mg

Magnesium

10.2%43mg

57 mgvs43 mg

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

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34.3%0.79mg

Manganese

38%0.87mg

0.79 mgvs0.87 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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8.7%61mg

Phosphorus

6%42mg

61 mgvs42 mg

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

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8.8%299mg

Potassium

6.2%211mg

299 mgvs211 mg

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

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1.27%0.7μg

Selenium

1.1%0.6μg

0.7 μgvs0.6 μg

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

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0.47%7mg

Sodium

0.2%3mg

7 mgvs3 mg

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

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5.27%0.58mg

Zinc

4.8%0.53mg

0.58 mgvs0.53 mg

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

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2.42%89.6g

Water

2.45%91g

89.6 gvs91 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Raw Okra as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Raw Okra as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams OkraVS Frozen Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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