Okra, raw

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Scientific Name:     Abelmoschus esculentus

NDB No:     11278
Nutrient Units Value per
100 grams of
edible portion
Number
of Data
Points
Std.
Error
1.00 X 8 pods (3" long)
-------
95g
Proximates
Water
g
90.17
6
0
85.66
Energy
kcal
31
0
0
29
Energy
kj
129
0
0
123
Protein
g
2.00
1
0
1.90
Total lipid (fat)
g
0.10
1
0
0.10
Ash
g
0.70
0
0
0.67
Carbohydrate, by difference
g
7.03
0
0
6.68
Fiber, total dietary
g
3.2
0
0
3.0
Sugars, total
g
1.20
0
0
1.14
Sucrose
g
0.40
1
0
0.38
Glucose (dextrose)
g
0.13
3
0
0.12
Fructose
g
0.21
1
0
0.20
Starch
g
0.34
1
0
0.32
Minerals
Calcium, Ca
mg
81
1
0
77
Iron, Fe
mg
0.80
1
0
0.76
Magnesium, Mg
mg
57
2
0
54
Phosphorus, P
mg
63
1
0
60
Potassium, K
mg
303
2
0
288
Sodium, Na
mg
8
2
0
8
Zinc, Zn
mg
0.60
0
0
0.57
Copper, Cu
mg
0.094
0
0
0.089
Manganese, Mn
mg
0.990
0
0
0.941
Selenium, Se
mcg
0.7
0
0
0.7
Vitamins
Vitamin C, total ascorbic acid
mg
21.1
11
2.322
20.0
Thiamin
mg
0.200
1
0
0.190
Riboflavin
mg
0.060
1
0
0.057
Niacin
mg
1.000
1
0
0.950
Pantothenic acid
mg
0.245
0
0
0.233
Vitamin B-6
mg
0.215
1
0
0.204
Folate, total
mcg
88
6
0
84
Folic acid
mcg
0
0
0
0
Folate, food
mcg
88
6
0
84
Folate, DFE
mcg_DFE
88
0
0
84
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
375
0
0
356
Vitamin A, RAE
mcg_RAE
19
0
0
18
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.36
0
0
0.34
Vitamin K (phylloquinone)
mcg
53.0
0
0
50.4
Lipids
Fatty acids, total saturated
g
0.026
0
0
0.025
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
0
0
0.000
14:0
g
0.000
0
0
0.000
16:0
g
0.022
0
0
0.021
18:0
g
0.003
0
0
0.003
Fatty acids, total monounsaturated
g
0.017
0
0
0.016
16:1 undifferentiated
g
0.000
0
0
0.000
18:1 undifferentiated
g
0.016
0
0
0.015
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.027
0
0
0.026
18:2 undifferentiated
g
0.026
0
0
0.025
18:3 undifferentiated
g
0.001
0
0
0.001
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Phytosterols
mg
24
0
0
23
Amino acids
Tryptophan
g
0.017
8
0
0.016
Threonine
g
0.065
3
0
0.062
Isoleucine
g
0.069
3
0
0.066
Leucine
g
0.105
3
0
0.100
Lysine
g
0.081
7
0
0.077
Methionine
g
0.021
7
0
0.020
Cystine
g
0.019
3
0
0.018
Phenylalanine
g
0.065
3
0
0.062
Tyrosine
g
0.087
2
0
0.083
Valine
g
0.091
3
0
0.086
Arginine
g
0.084
3
0
0.080
Histidine
g
0.031
3
0
0.029
Alanine
g
0.073
4
0
0.069
Aspartic acid
g
0.145
4
0
0.138
Glutamic acid
g
0.271
4
0
0.257
Glycine
g
0.044
4
0
0.042
Proline
g
0.045
2
0
0.043
Serine
g
0.044
4
0
0.042
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
225
0
0
214
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
516
0
0
490
USDA National Nutrient Database for Standard Reference, Release 17 (2004)
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