Nutritional Data for 100 grams of OKRA; CKD, BOILED, DRAINED, WO/SALT

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 CUP SLICES = 80.00 gm, 8 PODS, 3-IN LONG = 85.00 gm
4.3% Cals from fat, 21.4% Cals from protein, 74.3% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   32.000     1.1%     1.5%
Protein                 Gms :    1.870     3.0%     3.7%
Total lipid (fat)       Gms :    0.170     0.2%     0.2%
Carbohydrate, by diff.  Gms :    7.210     1.5%     2.2%
Total saturated fat     Gms :    0.045     0.1%     0.2%
Ttl monounsaturated fat Gms :    0.028
Ttl polyunsaturated fat Gms :    0.046
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :    5.000     1.0%     1.0%
Total dietary fiber     Gms :    2.500    10.0%    10.0%
Vitamin A               Re  :   58.000     5.8%     7.2%
Vitamin A               IU  :  575.000
Ascorbic acid           Mg  :   16.300    27.2%    27.2%
Thiamin                 Mg  :    0.132     8.8%    12.0%
Riboflavin              Mg  :    0.055     3.2%     4.2%
Niacin                  Mg  :    0.871     4.6%     5.8%
Vitamin B6              Mg  :    0.187     9.3%    11.7%
Folacin                 Mcg :   45.700    22.9%    25.4%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  322.000    16.1%    16.1%
Calcium                 Mg  :   63.000     7.9%     7.9%
Phosphorus              Mg  :   56.000     7.0%     7.0%
Magnesium               Mg  :   57.000    16.3%    20.4%
Iron                    Mg  :    0.450     4.5%     3.0%
Zinc                    Mg  :    0.550     3.7%     4.6%
Pantothenic acid        Mg  :    0.213     4.3%     4.3%
Copper                  Mg  :    0.086     4.3%     4.3%
Manganese               Mg  :    0.911    26.0%    26.0%
Ash                     Gms :    0.840
Water                   Gms :   89.910
Food energy             KJ  :  133.000
Myristic acid (14:0)    Gms :    0.000
Palmitic acid (16:0)    Gms :    0.038
Stearic acid  (18:0)    Gms :    0.004
Palmitoleic acid(16:1)  Gms :    0.000
Oleic acid      (18:1)  Gms :    0.028
Linoleic acid (18:2/n6) Gms :    0.045     0.7%     0.9%
Linolenic acid(18:3/n3) Gms :    0.001     0.1%     0.1%
Eicosatetraenoic(20:4)  Gms :    0.000
Histidine               Gms :    0.029     3.1%     3.8%
Isoleucine              Gms :    0.065     8.2%    10.3%
Leucine                 Gms :    0.098     8.8%    11.1%
Lysine                  Gms :    0.075     7.9%     9.9%
Methionine              Gms :    0.020
Cystine                 Gms :    0.018
Methionine+Cystine      Gms :    0.038     3.7%     4.6%
Phenylalanine           Gms :    0.061
Tyrosine                Gms :    0.081
Phenylalanine+Tyrosine  Gms :    0.142    12.8%    16.1%
Threonine               Gms :    0.061    11.1%     6.9%
Tryptophan              Gms :    0.016     5.7%     7.3%
Valine                  Gms :    0.085    10.8%    13.5%
Arginine                Gms :    0.078
Alanine                 Gms :    0.068
Aspartic acid           Gms :    0.135
Glutamic acid           Gms :    0.253
Glycine                 Gms :    0.041
Proline                 Gms :    0.042
Serine                  Gms :    0.041
Protein Score: 100, 38% ideal. EAA score: 1.03. 
Limiting Amino Acid: Histidine