Comparing Nutrients in 1 kilogram Boiled Okra VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Boiled Okra	Chilled Orange Juice	Recommended Dietary Allowance
Energy	7.6% 220kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	88.8% 115g	130g per day for Men 19-50 years
Sugars	33% 24g	115% 83g	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	30.8% 22.3g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	65.8% 25g	7.9% 3g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	58.5% 0.76mg	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	115% 460μg	47.5% 190μg	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	181% 163mg	373% 336mg	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	18% 2.7mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	77% 770mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	46.7% 0.42mg	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	35% 2.8mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	10% 0.23mg	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	45.7% 320mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	52.4% 1780mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25% 926g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Chilled Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Okra versus 1 kg of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Okra vs Chilled Orange Juice:

• 1 kilogram of Boiled Okra has 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 2.1 times more Vitamin C than Boiled and Drained Okra.
• Both Boiled Okra and Chilled Orange Juice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• Both Boiled and Drained Okra as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Okra vs Chilled Orange Juice:

• 1 kilogram of Boiled Okra has 7 times more Calcium, 2 times more Copper, 2.2 times more Iron, 3.3 times more Magnesium, 12.8 times more Manganese, 1.9 times more Phosphorus and 6.1 times more Zinc than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 1.3 times more Potassium than Boiled and Drained Okra.
• Both Boiled Okra and Chilled Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Boiled and Drained Okra as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Okra has 8.3 times more Fiber and 2.8 times more Protein than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 2.6 times more Carbohydrate and 3.5 times more Sugars than Boiled and Drained Okra.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Okra as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.