Comparing Nutrients in 14 ounces Oranges with Peel VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Oranges with Peel	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	8.62% 250kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	47% 18g	22% 8.33g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	11.6% 6.47g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	11.3% 0.15mg	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	29.8% 119μg	99% 397μg	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	313% 282mg	42.3% 38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	158% 190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	27.8% 278mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	33.5% 0.3mg	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	39.7% 3.18mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	NA	146% 3.35mg	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	12.5% 87.3mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.77% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Frozen Okra per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Cooked Frozen Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Cooked Frozen Okra:

• 14 ounces of Oranges with Peel have 1.4 times more Vitamin B1, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.4 times more Vitamin C than Cooked Frozen Okra.
• While 14 oz of Boiled and Drained Frozen Okra contain 1.9 times more Vitamin B2 and 3.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Frozen Okra provide similar amounts of Vitamin B3 per 14 ounces.
• Both Raw Oranges with Peel as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Cooked Frozen Okra:

• 14 ounces of Oranges with Peel have 1.5 times more Iron than Cooked Frozen Okra.
• While 14 oz of Boiled and Drained Frozen Okra contain 1.3 times more Copper, 2.9 times more Magnesium, 1.7 times more Phosphorus and 4.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Frozen Okra contain similar levels of Calcium, Potassium and Water per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Boiled and Drained Frozen Okra lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 2.2 times more Energy, 2.4 times more Carbohydrate and 2.1 times more Fiber than Cooked Frozen Okra.
• While 14 oz of Boiled and Drained Frozen Okra contain 1.3 times more Protein than Raw Oranges with Peel .
• 14 ounces of Cooked Frozen Okra provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Frozen Okra provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.