OKRA (RAW)

Raw Okra V/s Daily Nutrients

• 1kg of Okra = 310kcal.
• 1kg of Okra = 20g of Protein.
• 65kg of Okra = 65g of Total Fat. 
• 4.3kg of Okra = 300g of Total Carbohydrate.
• 781g of Okra = 25g of Dietary Fiber. 
• 76.9kg of Okra = 20g of Saturated Fat.
• 3.2kg of Okra = 12000IU of Vitamin A.
• 151g of Okra = 80mcgs of Vitamin K.
• 450g of Okra = 95mg of Vitamin C.
• 750g of Okra = 1.5mg of Vitamin B1.    
• 2.8kg of Okra = 1.7mg of Vitamin B2.
• 2kg of Okra = 20mg  of Vitamin B3.
• 4.1kg of Okra = 10mg of Vitamin B5.
• 930g of Okra = 2mg of Vitamin B6.
• 682g of Okra = 600mcgs of Vitamin B9.
• 1.2kg of Okra = 1000mg of Calcium.
• 737g of Okra = 420g of Magnesium.
• 1.6kg of Okra = 1000mg of Phosphorus.  
• 1.2kg of Okra = 3500mg of Potassium.
• 30kg of Okra = 2400mg of Sodium.
• 3.2kg of Okra = 3mg of Copper.
• 2.3kg of Okra = 18mg of Iron.
• 505g of Okra = 5mg of Manganese.
• 10kg of Okra = 70mcgs of Selenium.
• 2.5kg of Okra = 15mg of Zinc.

Health Benefits of Okra (Raw)
Okra, also known as "lady finger" or "gumbo," is a highly nutritious green edible pod vegetable. Raw Okra Contains more amount of Nutrients than Cooked Okra. 

OKRA (COOKED)

Cooked Okra V/s Daily Nutrients

• 1kg of Okra = 220kcal.
• 1kg of Okra = 18.7g of Protein.
• 31kg of Okra = 65g of Total Fat. 
• 6.7kg of Okra = 300g of Total Carbohydrate.
• 1kg of Okra = 25g of Dietary Fiber. 
• 44.4kg of Okra = 20g of Saturated Fat.
• 4.2kg of Okra = 12000IU of Vitamin A.
• 200g of Okra = 80mcgs of Vitamin K.
• 583g of Okra = 95mg of Vitamin C.
• 1.1kg of Okra = 1.5mg of Vitamin B1.    
• 3.1kg of Okra = 1.7mg of Vitamin B2.
• 2.3kg of Okra = 20mg  of Vitamin B3.
• 4.7kg of Okra = 10mg of Vitamin B5.
• 1.1kg of Okra = 2mg of Vitamin B6.
• 1.3kg of Okra = 600mcgs of Vitamin B9.
• 1.3kg of Okra = 1000mg of Calcium.
• 1.2kg of Okra = 420g of Magnesium.
• 3.1kg of Okra = 1000mg of Phosphorus.  
• 2.6kg of Okra = 3500mg of Potassium.
• 60kg of Okra = 2400mg of Sodium.
• 3.5kg of Okra = 3mg of Copper.
• 6.4kg of Okra = 18mg of Iron.
• 1.7kg of Okra = 5mg of Manganese.
• 17.5kg of Okra = 70mcgs of Selenium.
• 3.5kg of Okra = 15mg of Zinc.

Health Benefits of Okra (Cooked)

Okra is very rich in Vitamin K &Vitamin C and good in Vitamin B1, Vitamin B6, Vitamin B9, Calcium, Magnesium, Manganese and Dietary Fiber. Rich Dietary Fiber in food prevents Constipation (It leads to Colon Cancer). To know the health benefits one by one, please Click here