Comparing Nutrients in 100 calories Cooked Frozen Okra VS Canned Orange Juice

Weight per 100 calories

• Cooked Frozen Okra: 345g
• Canned Orange Juice: 213g

Unsweetened Canned Orange Juice has 1.6 times more energy per unit of mass than Boiled and Drained Frozen Okra, which is low in comparison to other foods. Cooked Frozen Okra having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Okra or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cooked Frozen Okra	Canned Orange Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.83g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.28% 0.22g	0.34% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	18% 23.4g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	25.7% 18.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	7.13% 5.17g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.83g	g per day for Men 19-50 years
Sucrose	NA	% 8.64g	g per day for Men 19-50 years
Fiber	19% 7.24g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	10% 5.62g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	5.75% 51.7μg	2.13% 19μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	3.44% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	2.67% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	5.07% 0.066mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.2% 345μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36.8% 33mg	71% 64mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.36% 1.1mg	2.84% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 165μg	0.18% 0.21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Canned Orange Juice	Recommended Dietary Allowance
Calcium	25.5% 255mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	5.2% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.66% 66.6μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.4% 1.8mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	1.94% 0.045mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.2% 128mg	5.17% 36mg	700mg per day for Men 19-50 years
Potassium	18.7% 634mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	3.76% 2.07μg	0.39% 0.21μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.3mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	8.5% 314g	5.04% 187g	3700g per day for Men 19-50 years

Cooked Frozen Okra VS Canned Orange Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Okra or Canned Orange Juice?

Lets compare vitamin content per 100 calories of Cooked Frozen Okra vs Canned Orange Juice:

• 100 calories of Cooked Frozen Okra have 2.7 times more Vitamin A, 3 times more Vitamin B1, 7.4 times more Vitamin B2, 5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 6.8 times more Vitamin B9, 2.6 times more Vitamin E and 774.7 times more Vitamin K than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain 1.9 times more Vitamin C than Boiled and Drained Frozen Okra.
• 100 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Okra as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Okra vs Canned Orange Juice:

• 100 calories of Cooked Frozen Okra have 12 times more Calcium, 5.6 times more Copper, 8.4 times more Iron, 6.5 times more Magnesium, 65.1 times more Manganese, 3.5 times more Phosphorus, 1.6 times more Potassium, 9.7 times more Selenium, 19.9 times more Zinc and 1.7 times more Water than Canned Orange Juice.
• 100 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Okra have 11.3 times more Fiber and 3.9 times more Protein than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain 1.9 times more Sugars than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Okra as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.