Lets compare vitamin content per 14 ounces of Oranges vs Cooked Frozen Okra:
Raw Oranges have 1.6 times more Vitamin B6 and 5.5 times more Vitamin C than Boiled and Drained Frozen Okra.
While Boiled and Drained Frozen Okra contains 1.4 times more Vitamin A, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3, 3.3 times more Vitamin B9, 1.8 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Boiled and Drained Frozen Okra have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
Both Raw Oranges as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Oranges vs Cooked Frozen Okra:
Boiled and Drained Frozen Okra contains 1.9 times more Calcium, 1.7 times more Copper, 5.2 times more Iron, 4 times more Magnesium, 33.8 times more Manganese, 2.6 times more Phosphorus and 7 times more Zinc than Raw Oranges.
Both Raw Oranges and Boiled and Drained Frozen Okra have similar amounts of Potassium, Selenium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Oranges have 1.6 times more Energy, 1.8 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained Frozen Okra.
While Boiled and Drained Frozen Okra contains 1.7 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled and Drained Frozen Okra have similar amounts of Fiber per 14 oz.
Both Raw Oranges as well as Boiled and Drained Frozen Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.