Comparing Nutrients in 14 ounces Boiled Okra VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Okra	Valencia Oranges	Recommended Dietary Allowance
Energy	3% 87.3kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	36.3% 47g	130g per day for Men 19-50 years
Sugars	13% 9.53g	NA	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	26% 9.92g	26% 9.92g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.7% 0.52mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	19.2% 0.25mg	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	45.6% 183μg	38.7% 155μg	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	72% 64.7mg	214% 192mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	132% 159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Valencia Oranges	Recommended Dietary Allowance
Calcium	30.6% 306mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	16.3% 0.15mg	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	14% 1.1mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	3.97% 0.091mg	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% 127mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Okra vs Valencia Oranges:

• Boiled and Drained Okra has 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin C than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Raw Valencia Oranges have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Okra as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Okra vs Valencia Oranges:

• Boiled and Drained Okra has 1.9 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 3.6 times more Magnesium, 12.8 times more Manganese, 1.9 times more Phosphorus and 7.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Potassium than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Okra has 1.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Energy, 16 times more Omega 3 and 2.6 times more Carbohydrate than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Okra as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.