Nutrient Comparison: Okara VS Oranges with Peel per 14 oz
Compare the macro and micronutrient content in 14 oz of Okara versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Okara vs Oranges with Peel :
- 14 ounces of Okara have 1.2 times more Vitamin B6 than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 5 times more Vitamin B1, 2.5 times more Vitamin B2, 5 times more Vitamin B3, 3.8 times more Vitamin B5 and more Vitamin C than Okara.
- Both Okara and Oranges with Peel provide similar amounts of Vitamin B9 per 14 ounces.
- 14 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
- Both Okara as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Okara vs Oranges with Peel :
- 14 ounces of Okara have 3.5 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 2.7 times more Phosphorus, 15.1 times more Selenium and 5.1 times more Zinc than Oranges with Peel .
- Both Okara and Oranges with Peel contain similar levels of Calcium, Potassium and Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Okara have 1.2 times more Energy, 5.6 times more Omega 3, 15.1 times more Omega 6 and 2.7 times more Protein than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 1.3 times more Carbohydrate than Okara.
- 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6