Food/Ingredient:       

100g off Okra, frozen, unprepared
 
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Nutritional Information 
Units
% RDI
Calories30kcal2%    
  
Energy130kJ-      
Total Fat0·25g0%    
  
Saturated Fat0·07g0%    
  
Trans Fat0g-      
Cholesterol0mg0%    
  
Sodium3mg0%    
  
Total Carbohydrate6·6g2%    
  
Sugars3g-      
Dietary Fiber2·2g9%    
  
Protein1·7g3%    
  

     
Fats Weight% RDI
Total Fat0·25g0%    
Saturated Fat0·07g0%    
  4:00g-      
  6:00g-      
  8:00g-      
  10:00g-      
  12:00g-      
  13:0--      
  14:00g-      
  15:0--      
  16:00·06g-      
  17:0--      
  18:00·01g-      
  20:0--      
  22:0--      
  24:0--      
Monounsaturated Fat0·04g-      
  14:1--      
  15:1--      
  16:1 undifferentiated0·001g-      
  16:1 c--      
  16:1 t--      
  17:1--      
  18:1 undifferentiated0·04g-      
  18:1 c--      
  18:1 t--      
  18:1-11t (18:1t n-7)--      
  20:10g-      
  22:1 undifferentiated0g-      
  22:1 c--      
  22:1 t--      
  24:1 c--      
Polyunsaturated Fat0·07g-      
  18:2 undifferentiated0·07g-      
  18:2 t not further defined--      
  18:2 i--      
  18:2 t,t--      
  18:2 CLAs--      
  18:2 n-6 c,c--      
  18:3 undifferentiated0·001g-      
  18:3 n-3 c,c,c (ALA)--      
  18:3 n-6 c,c,c--      
  18:3i--      
  18:40g-      
  20:4 undifferentiated0g-      
  20:2 n-6 c,c--      
  20:3 undifferentiated--      
  20:3 n-3--      
  20:3 n-6--      
  20:4 n-6--      
  20:5 n-3 (EPA)0g-      
  21:5--      
  22:4--      
  22:5 n-3 (DPA)0g-      
  22:6 n-3 (DHA)0g-      
Omega 3 Fatty Acids0·001g-      
Omega 6 Fatty Acids0·07g-      
Trans Fat0g-      
  Total Trans-monoenoic--      
  Total Trans-polyenoic--      
     
Carbohydrates & Proteins Weight% RDI
Total Carbohydrate6·6g2%    
Starch--      
Sugars3g-      
  Sucrose--      
  Glucose (Dextrose)--      
  Fructose--      
  Lactose--      
  Maltose--      
  Galactose--      
Protein1·7g3%    
  Tryptophan0·01g-      
  Threonine0·06g-      
  Isoleucine0·06g-      
  Leucine0·09g-      
  Lysine0·07g-      
  Methionine0·02g-      
  Cystine0·02g-      
  Phenylalanine0·06g-      
  Tyrosine0·07g-      
  Valine0·08g-      
  Arginine0·07g-      
  Histidine0·03g-      
  Alanine0·06g-      
  Aspartic Acid0·12g-      
  Glutamic Acid0·23g-      
  Glycine0·04g-      
  Proline0·04g-      
  Serine0·04g-      
  Hydroxyproline--      
     
Vitamins Weight% RDI
Vitamin A350IU7%    
  Retinol0µg-      
  Retinol Activity Equivalent18µg-      
  Beta Carotene210µg-      
  Alpha Carotene0µg-      
  Beta Cryptoxanthin0µg-      
  Lycopene0µg-      
  Lutein + Zeaxanthin480µg-      
B-1 (Thiamin)0·09mg6%    
B-2 (Riboflavin)0·11mg6%    
B-3 (Niacin)0·71mg4%    
B-5 (Pantothenic Acid)0·22mg2%    
Vitamin B-60·04mg2%    
B-7 (Folate)150µg37%    
  Folic Acid0µg-      
  Food Folate150µg-      
  Dietary Folate Equivalent150µg-      
Vitamin B-120µg0%    
  B-12, manufacturer added0µg-      
Vitamin C12mg21%    
Vitamin D0IU0%    
  Vitamin D2 (Ergocalciferol)--      
  Vitamin D3 (Cholecalciferol)--      
  Vitamin D (D2 + D3)0µg-      
Vitamin E (Alpha-tocopherol)0·33mg2%    
  Vit E, manufacturer added0mg-      
  Beta Tocopherol--      
  Gamma Tocopherol--      
  Delta Tocopherol--      
  Alpha Tocotrienol--      
  Beta Tocotrienol--      
  Gamma Tocotrienol--      
  Delta Tocotrienol--      
Vitamin K (Phylloquinone)49µg62%    
  Menaquinone-4--      
  Dihydrophylloquinone--      
Betaine--      
Choline11mg-      
     
Minerals Weight% RDI
Calcium81mg8%    
Iron0·57mg3%    
Magnesium43mg11%    
Phosphorus42mg4%    
Potassium210mg4%    
Sodium3mg0%    
Zinc0·53mg4%    
Copper0·08mg4%    
Fluoride--      
Manganese0·87mg44%    
Selenium0·6µg1%    

     
Fiber, Sterols, Alcohol etc Weight% RDI
Dietary Fiber2·2g9%    
Cholesterol0mg0%    
Phytosterols--      
  Stigmasterol--      
  Campesterol--      
  Beta-sitosterol--      
Alcohol0g-      
Caffeine0mg-      
Theobromine0mg-      
Ash0·61g-      
Water91g-      


%RDI is the percentage of the Recommended Daily Intake or Reference Daily Intake, based on people 4 years or older on a 2,000 calories a day diet. See this Wikipedia page.

Entries marked with '-' represent missing or incomplete values. Some assumptions were made with the calculation of omega 3 and omega 6 fatty acids, so they may occasionally be inaccurate.


Nutritional data for the foods listed are kindly supplied by US Department of Agriculture, Agricultural Research Service.

2016. Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28 (Slightly revised). Version Current: May 2016. http://www.ars.usda.gov/nea/bhnrc/mafcl

You can browse our version of the USDA food list here, or use the search box above.


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