Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Okra raw
1 cup (100g)

#2 - Okra raw
1 cup (100g)

#3 - Okra raw
8 pods (3" long) (95g)

Food Number#1#2#3
Serving Size (Grams)100g100g95g
Macronutrients
Calories333331
Fat (%DV)0.19g
(0%)
0.19g
(0%)
0.18g
(0%)
Saturated Fat (%DV)0.026g
(0%)
0.026g
(0%)
0.025g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)7.5g
(3%)
7.5g
(3%)
7.1g
(2%)
Fiber (%DV)3.2g
(13%)
3.2g
(13%)
3g
(12%)
Net-Carbs4.3g4.3g4.1g
Sugar1.5g1.5g1.4g
Protein1.9g1.9g1.8g
Vitamins
Vitamin A (%DV)716IU
(14%)
716IU
(14%)
680.2IU
(14%)
Retinol Equiv.36μg36μg34.2μg
Retinol0μg0μg0μg
Alpha-Carotene27μg27μg25.65μg
Beta-Carotene416μg416μg395.2μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.2mg
(13%)
0.2mg
(13%)
0.19mg
(13%)
Vitamin B2 (%DV)
Riboflavin
0.06mg
(4%)
0.06mg
(4%)
0.057mg
(3%)
Vitamin B3 (%DV)
Niacin
1mg
(5%)
1mg
(5%)
0.95mg
(5%)
Vitamin B5 (%DV)
Pantothenic Acid
0.245mg
(2%)
0.245mg
(2%)
0.233mg
(2%)
Vitamin B6 (%DV)0.215mg
(11%)
0.215mg
(11%)
0.204mg
(10%)
Vitamin B9 (%DV)
Folate
60μg
(15%)
60μg
(15%)
57μg
(14%)
Folic Acid0μg0μg0μg
Food Folate60μg60μg57μg
Dietary Folate Equivalents60μg60μg57μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)23mg
(38%)
23mg
(38%)
21.85mg
(36%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.27mg
(1%)
0.27mg
(1%)
0.26mg
(1%)
Vitamin K (%DV)31.3μg
(39%)
31.3μg
(39%)
29.74μg
(37%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
12.3mg
(2%)
12.3mg
(2%)
11.69mg
(2%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin280μg280μg266μg
Minerals
Calcium (%DV)82mg
(8%)
82mg
(8%)
77.9mg
(8%)
Copper (%DV)0.109mg
(5%)
0.109mg
(5%)
0.104mg
(5%)
Iron (%DV)0.62mg
(3%)
0.62mg
(3%)
0.59mg
(3%)
Potassium (%DV)299mg
(9%)
299mg
(9%)
284.05mg
(8%)
Phosphorus (%DV)61mg
(6%)
61mg
(6%)
57.95mg
(6%)
Magnesium (%DV)57mg
(14%)
57mg
(14%)
54.15mg
(14%)
Manganese (%DV)0.788mg
(39%)
0.788mg
(39%)
0.749mg
(37%)
Sodium (%DV)7mg
(0%)
7mg
(0%)
7mg
(0%)
Selenium (%DV)0.7μg
(1%)
0.7μg
(1%)
0.67μg
(1%)
Zinc (%DV)0.58mg
(4%)
0.58mg
(4%)
0.55mg
(4%)
Carbs and Sugars
Starch0.34g0.34g0.32g
Sucrose0.6g0.6g0.57g
Glucose0.32g0.32g0.3g
Fructose0.57g0.57g0.54g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.040.040.04
Omega 6 to Omega 3 Ratio262626
Total Omega 3s1mg1mg1mg
18D3 Linolenic1mg1mg1mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s26mg26mg25mg
18D226mg26mg25mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
31mg
(4%)
31mg
(4%)
29mg
(4%)
Isoleucine
(%RDI)
69mg
(5%)
69mg
(5%)
66mg
(5%)
Leucine
(%RDI)
105mg
(4%)
105mg
(4%)
100mg
(4%)
Lysine
(%RDI)
81mg
(4%)
81mg
(4%)
77mg
(4%)
Methionine
(%RDI)
21mg
(3%)
21mg
(3%)
20mg
(3%)
Phenylalanine
(%RDI)
65mg
(7%)
65mg
(7%)
62mg
(7%)
Threonine
(%RDI)
65mg
(6%)
65mg
(6%)
62mg
(6%)
Tryptophan
(%RDI)
17mg
(6%)
17mg
(6%)
16mg
(6%)
Valine
(%RDI)
91mg
(5%)
91mg
(5%)
86mg
(5%)
More Amino Acids
Arginine84mg84mg80mg
Alanine73mg73mg69mg
Aspartic Acid145mg145mg138mg
Cystine
(%RDI)
19mg
(7%)
19mg
(7%)
18mg
(6%)
Glutamic Acid271mg271mg257mg
Glycine44mg44mg42mg
Proline45mg45mg43mg
Serine44mg44mg42mg
Tyrosine
(%RDI)
87mg
(10%)
87mg
(10%)
83mg
(9%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.86g0.86g0.82g
Water89.58g89.58g85.1g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
1.65%1.65%1.55%
Percent Water89.6%89.6%85.1%
Protein to Carb Ratio (g/g)0.250.250.25

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.


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