Comparing Nutrients in 1 kilogram Valencia Oranges VS Okra

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Okra	20%	4%	76%

Macro Nutrients

	Valencia Oranges	Okra	Recommended Dietary Allowance
Energy	17% 490kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.81% 0.26g	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	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	NA	20.4% 15g	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	7.86% 5.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 6g	g per day for Men 19-50 years
Fiber	65.8% 25g	84.2% 32g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Okra	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	165% 2.15mg	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	150% 600μg	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	256% 230mg	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	261% 313μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Okra	Recommended Dietary Allowance
Calcium	40% 400mg	82% 820mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	121% 1.1mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	136% 570mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	343% 7.88mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.2% 896g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2.1 times more Vitamin C than Raw Okra.
• While Raw Okra contains 3 times more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Okra have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Valencia Oranges as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Okra:

• Raw Okra contains 2.1 times more Calcium, 2.9 times more Copper, 6.9 times more Iron, 5.7 times more Magnesium, 34.3 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium and 9.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Okra have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.5 times more Energy, 16 times more Omega 3 and 1.6 times more Carbohydrate than Raw Okra.
• While Raw Okra contains 1.3 times more Fiber and 1.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Okra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.