Comparing Nutrients in 300 calories Okra VS Florida Oranges

Weight per 300 calories

• Okra: 909g
• Florida Oranges: 652g

Raw Florida Oranges have 1.4 times more energy per unit of mass than Raw Okra, which is low in comparison to other foods. Okra having low energy density.

Discover which food has more nutrients per 300 calories - Okra or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Okra	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.7g	58% 75.3g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	82.2% 59.6g	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	7.15% 5.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 5.45g	NA	g per day for Men 19-50 years
Fiber	76.6% 29g	41% 15.7g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Okra	Florida Oranges	Recommended Dietary Allowance
Vitamin A	36.4% 327μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.8mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	25.6% 0.33mg	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	136% 545μg	27.7% 111μg	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	232% 209mg	326% 293mg	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	16.4% 2.45mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	237% 285μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Florida Oranges	Recommended Dietary Allowance
Calcium	74.5% 745mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	28.3% 0.25mg	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	70.5% 5.64mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	123% 518mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	311% 7.16mg	6.8% 0.16mg	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	79.2% 555mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	80% 2718mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.36μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48% 5.27mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	22% 814g	15.4% 568g	3700g per day for Men 19-50 years

Okra VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Okra or Florida Oranges?

Lets compare vitamin content per 300 calories of Okra vs Florida Oranges:

• 300 calories of Okra have 4.6 times more Vitamin A, 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5, 5.9 times more Vitamin B6, 4.9 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.4 times more Vitamin C than Raw Okra.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Okra as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Okra vs Florida Oranges:

• 300 calories of Okra have 2.7 times more Calcium, 3.9 times more Copper, 9.6 times more Iron, 7.9 times more Magnesium, 45.8 times more Manganese, 7.1 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium, 10.1 times more Zinc and 1.4 times more Water than Florida Oranges.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Okra have 1.9 times more Fiber and 3.8 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 4.4 times more Sugars than Raw Okra.
• Both Okra and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Okra as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.