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Nutrients in 100 calories of Boiled Okra

Boiled and Drained Okra.

Weight per 100 Calories

Boiled Okra
455g

Boiled and Drained Okra has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
27%
7%
66%
100 kcal ▼

Macro Nutrients

Boiled Okra
Energy100 kcal
3.45%
Boiled and Drained Okra has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.95 g
0.98%
Boiled and Drained Okra has 0.95454545454545 g of Fat per 100 calories, which is 0.98% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.2 g
0.64%
Boiled and Drained Okra has 0.20454545454545 g of Saturated Fat per 100 calories, which is 0.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.005 g
0.28%
Boiled and Drained Okra has 0.0045454545454545 g of Omega 3 per 100 calories, which is 0.28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.2 g
1.2%
Boiled and Drained Okra has 0.20454545454545 g of Omega 6 per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Okra has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate20.5 g
15.8%
Boiled and Drained Okra has 20.5 g of Carbohydrate per 100 calories, which is 15.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars11 g
15%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Okra has 10.909090909091 g of Sugars per 100 calories, which is 15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber11.4 g
30%
Boiled and Drained Okra has 11.363636363636 g of Fiber per 100 calories, which is 30% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8.5 g
15%
Boiled and Drained Okra has 8.5 g of Protein per 100 calories, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Okra
Vitamin A63.6 μg
7.07%
RAE, retinol activity equivalents
Boiled and Drained Okra has 63.636363636364 μg of Vitamin A per 100 calories, which is 7.07% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.6 mg
50%
Thiamine
Boiled and Drained Okra has 0.6 mg of Vitamin B1 per 100 calories, which is 50% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg
19.2%
Riboflavin
Boiled and Drained Okra has 0.25 mg of Vitamin B2 per 100 calories, which is 19.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.96 mg
24.7%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Okra has 3.9590909090909 mg of Vitamin B3 per 100 calories, which is 24.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.97 mg
19.4%
Pantothenic acid
Boiled and Drained Okra has 0.96818181818182 mg of Vitamin B5 per 100 calories, which is 19.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.85 mg
65.4%
Pyridoxine
Boiled and Drained Okra has 0.85 mg of Vitamin B6 per 100 calories, which is 65.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9209 μg
52.3%
Folates and Folic Acid
Boiled and Drained Okra has 209.09090909091 μg of Vitamin B9 per 100 calories, which is 52.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Okra has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C74 mg
82.3%
Ascorbic acid
Boiled and Drained Okra has 74.090909090909 mg of Vitamin C per 100 calories, which is 82.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Okra has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.23 mg
8.2%
Tocopherols and Tocotrienols
Boiled and Drained Okra has 1.2272727272727 mg of Vitamin E per 100 calories, which is 8.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K182 μg
152%
Phytomenadione or phylloquinone
Boiled and Drained Okra has 181.81818181818 μg of Vitamin K per 100 calories, which is 152% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Okra
Calcium350 mg
35%
Boiled and Drained Okra has 350 mg of Calcium per 100 calories, which is 35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.39 mg
43%
Boiled and Drained Okra has 0.38636363636364 mg of Copper per 100 calories, which is 43% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.27 mg
16%
Boiled and Drained Okra has 1.2727272727273 mg of Iron per 100 calories, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium164 mg
39%
Boiled and Drained Okra has 163.63636363636 mg of Magnesium per 100 calories, which is 39% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.34 mg
58%
Boiled and Drained Okra has 1.3363636363636 mg of Manganese per 100 calories, which is 58% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus145 mg
20.8%
Boiled and Drained Okra has 145.45454545455 mg of Phosphorus per 100 calories, which is 20.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium614 mg
18%
Boiled and Drained Okra has 613.63636363636 mg of Potassium per 100 calories, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.3%
Boiled and Drained Okra has 1.8181818181818 μg of Selenium per 100 calories, which is 3.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium27.3 mg
1.8%
Boiled and Drained Okra has 27.272727272727 mg of Sodium per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.95 mg
17.8%
Boiled and Drained Okra has 1.9545454545455 mg of Zinc per 100 calories, which is 17.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water421 g
11.4%
Boiled and Drained Okra has 420.77272727273 g of Water per 100 calories, which is 11.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Boiled and Drained Okra:
Minerals in 100 calories of Boiled and Drained Okra:
Macronutrients in 100 calories of Boiled and Drained Okra:



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