Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Chilled Orange Juice	Frozen Okra	Recommended Dietary Allowance
Energy	17% 490kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	51% 66.3g	130g per day for Men 19-50 years
Sugars	115% 83g	41% 29.7g	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	30.8% 22.3g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	58% 22g	38g per day for Men 19-50 years
Protein	12% 6.8g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Frozen Okra	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	32.3% 0.42mg	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	47.5% 190μg	370% 1480μg	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	373% 336mg	138% 124mg	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	13.3% 2mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	412% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Frozen Okra	Recommended Dietary Allowance
Calcium	11% 110mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	92% 0.83mg	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	16.3% 1.3mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	380% 8.73mg	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	24.3% 170mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	23.6% 872g	24.5% 908g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Chilled Orange Juice has 1.8 times more Vitamin B6 and 2.7 times more Vitamin C than Frozen Okra.
• While 1 kg of Frozen Okra, Unprepared contains 9 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B3, 7.8 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Frozen Okra provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Frozen Okra, Unprepared contains 7.4 times more Calcium, 2 times more Copper, 4.4 times more Iron, 3.9 times more Magnesium, 38 times more Manganese, 2.5 times more Phosphorus and 7.6 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Frozen Okra contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Frozen Okra, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chilled Orange Juice has 1.7 times more Carbohydrate and 2.8 times more Sugars than Frozen Okra.
• While 1 kg of Frozen Okra, Unprepared contains 7.3 times more Fiber and 2.5 times more Protein than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Frozen Okra, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.