Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.97% 0.63g	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	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	49.3% 64g	130g per day for Men 19-50 years
Sugars	NA	39.6% 28.7g	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	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	55.3% 21g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	28.5% 0.37mg	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	250% 1000μg	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	107% 96mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	398% 478μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	84.4% 0.76mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	367% 8.44mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Frozen Okra with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cooked Frozen Okra with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cooked Frozen Okra with Salt:

• 1 kilogram of Valencia Oranges has 1.7 times more Vitamin B6 and 5.1 times more Vitamin C than Cooked Frozen Okra with Salt.
• While 1 kg of Boiled Frozen Okra, drained with Salt contains 2.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Okra with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cooked Frozen Okra with Salt:

• 1 kg of Boiled Frozen Okra, drained with Salt contains 1.9 times more Calcium, 2.1 times more Copper, 5.8 times more Iron, 4 times more Magnesium, 36.7 times more Manganese, 2.2 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Okra with Salt contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.9 times more Carbohydrate than Cooked Frozen Okra with Salt.
• While 1 kg of Boiled Frozen Okra, drained with Salt contains 1.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Okra with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.