Comparing Nutrients in 1 kilogram Valencia Oranges VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Valencia Oranges	Boiled Okra	Recommended Dietary Allowance
Energy	17% 490kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	34.7% 45g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Okra	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	144% 1.87mg	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	98% 390μg	115% 460μg	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	539% 485mg	181% 163mg	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	NA	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Okra	Recommended Dietary Allowance
Calcium	40% 400mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	94% 0.85mg	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	11.3% 0.9mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	128% 2.94mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25% 926g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 3 times more Vitamin C than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Okra have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Valencia Oranges as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Boiled Okra:

• Raw Valencia Oranges have 1.3 times more Potassium than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.9 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 3.6 times more Magnesium, 12.8 times more Manganese, 1.9 times more Phosphorus and 7.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Okra have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 2.2 times more Energy, 16 times more Omega 3 and 2.6 times more Carbohydrate than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Okra have similar amounts of Fiber per 1 kg.
• Both Raw Valencia Oranges as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.