Comparing Nutrients in 1 kilogram Boiled Okra VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Okra	Oranges	Recommended Dietary Allowance
Energy	7.6% 220kcal	16.2% 470kcal	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	0.47% 0.15g	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	1.06% 0.18g	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	90% 118g	130g per day for Men 19-50 years
Sugars	33% 24g	129% 94g	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	65.8% 25g	63% 24g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Oranges	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	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	Oranges	Recommended Dietary Allowance
Calcium	77% 770mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	50% 0.45mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	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	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Okra vs Oranges:

• Boiled and Drained Okra has 1.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9, 1.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.3 times more Vitamin C than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Raw Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained Okra as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Okra vs Oranges:

• Boiled and Drained Okra has 1.9 times more Calcium, 1.9 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 11.8 times more Manganese, 2.3 times more Phosphorus and 6.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Potassium than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Raw Oranges have similar amounts of Water per 1 kg.
• Both Boiled and Drained Okra as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Okra has 2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.1 times more Energy, 2.6 times more Carbohydrate and 3.9 times more Sugars than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Okra as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.