Comparing Nutrients in 1 kilogram Cooked Frozen Okra VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Okra	Navel Oranges	Recommended Dietary Allowance
Energy	10% 290kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	49.3% 64g	96% 125g	130g per day for Men 19-50 years
Sugars	39.6% 28.7g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	55.3% 21g	58% 22g	38g per day for Men 19-50 years
Protein	29% 16.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Navel Oranges	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	60.8% 0.79mg	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	250% 1000μg	85% 340μg	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	107% 96mg	657% 591mg	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	21.3% 3.2mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Navel Oranges	Recommended Dietary Allowance
Calcium	74% 740mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	43.3% 0.39mg	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	65% 5.2mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	12.6% 0.29mg	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	53% 370mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.6% 911g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Okra vs Navel Oranges:

• Boiled and Drained Frozen Okra has 1.3 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Vitamin B6 and 6.2 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Boiled and Drained Frozen Okra as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Okra vs Navel Oranges:

• Boiled and Drained Frozen Okra has 1.7 times more Calcium, 1.9 times more Copper, 4 times more Iron, 3.6 times more Magnesium, 29.1 times more Manganese, 1.6 times more Phosphorus, more Selenium and 6.1 times more Zinc than Raw Navel Oranges.
• Both Boiled and Drained Frozen Okra and Raw Navel Oranges have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Okra has 1.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Energy, 2 times more Carbohydrate and 3 times more Sugars than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Frozen Okra as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.