Comparing Nutrients in 14 ounces Okara VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Oranges	7%	2%	91%

Macro Nutrients

	Okara	Oranges	Recommended Dietary Allowance
Energy	10.4% 302kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	7.08% 6.87g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	25% 14g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Okara	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	18.3% 0.24mg	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	25.8% 103μg	29.8% 119μg	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	0% 0mg	235% 211mg	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	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Oranges	Recommended Dietary Allowance
Calcium	31.8% 318mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	64.5% 5.16mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	69.7% 1.6mg	4.3% 0.099mg	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	34% 238mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.76% 324g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Okara vs Oranges:

• Okara has 1.9 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 4.4 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.8 times more Vitamin B5 and more Vitamin C than Okara.
• Both Okara and Raw Oranges have similar amounts of Vitamin B9 per 14 oz.
• Both Okara as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Okara vs Oranges:

• Okara has 2 times more Calcium, 4.4 times more Copper, 13 times more Iron, 2.6 times more Magnesium, 16.2 times more Manganese, 4.3 times more Phosphorus, 21.2 times more Selenium and 8 times more Zinc than Raw Oranges.
• Both Okara and Raw Oranges have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Okara has 1.6 times more Energy, 14.4 times more Fat, 12.7 times more Omega 3, 37 times more Omega 6 and 3.7 times more Protein than Raw Oranges.
• Both Okara and Raw Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Okara as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.