Comparing Nutrients in 1 pound Oranges with Peel VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Oranges with Peel	Frozen Okra	Recommended Dietary Allowance
Energy	9.85% 286kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	53.7% 20.4g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	13.7% 7.67g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Okra	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	14.7% 0.19mg	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	34% 136μg	168% 671μg	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	358% 322mg	62.5% 56.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Okra	Recommended Dietary Allowance
Calcium	31.8% 318mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	42% 0.38mg	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	45.4% 3.63mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	NA	172% 3.96mg	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	14.3% 100mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	10% 373g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Okra per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Frozen Okra:

• 1 pound of Oranges with Peel has 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.7 times more Vitamin C than Frozen Okra.
• While 1 lb of Frozen Okra, Unprepared contains 1.4 times more Vitamin A, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Okra provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Frozen Okra:

• 1 pound of Oranges with Peel has 1.4 times more Iron than Frozen Okra.
• While 1 lb of Frozen Okra, Unprepared contains 1.5 times more Copper, 3.1 times more Magnesium, 1.9 times more Phosphorus and 4.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Okra contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Frozen Okra, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.1 times more Energy, 2.3 times more Carbohydrate and 2 times more Fiber than Frozen Okra.
• While 1 lb of Frozen Okra, Unprepared contains 1.3 times more Protein than Raw Oranges with Peel .
• 1 pound of Frozen Okra provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Frozen Okra, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one pound.