Lets compare vitamin content per 14 ounces of Okara vs Navel Oranges:
Okara has 1.5 times more Vitamin B6 than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 3.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin C than Okara.
Both Okara as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Okara vs Navel Oranges:
Okara has 1.9 times more Calcium, 5.1 times more Copper, 10 times more Iron, 2.4 times more Magnesium, 13.9 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, more Selenium and 7 times more Zinc than Raw Navel Oranges.
Both Okara and Raw Navel Oranges have similar amounts of Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Okara has 1.6 times more Energy, 11.5 times more Fat, 9.9 times more Omega 3, 29 times more Omega 6 and 3.9 times more Protein than Raw Navel Oranges.
Both Okara and Raw Navel Oranges have similar amounts of Carbohydrate per 14 oz.
Both Okara as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.