Comparing Nutrients in 5 ounces Boiled Okra VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Okra	Oranges with Peel	Recommended Dietary Allowance
Energy	1.08% 31kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.4g	17% 22g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	NA	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	9.33% 3.54g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	10% 0.13mg	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	16.3% 65.2μg	10.6% 42.5μg	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	25.7% 23mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.2% 56.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Oranges with Peel	Recommended Dietary Allowance
Calcium	11% 109mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	8.98% 0.081mg	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	4.96% 0.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	6.48% 45.4mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Okra versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Okra vs Oranges with Peel :

• 5 ounces of Boiled Okra have 1.3 times more Vitamin B1, 1.7 times more Vitamin B3, 2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.5 times more Vitamin B5 and 4.4 times more Vitamin C than Boiled and Drained Okra.
• Both Boiled Okra and Oranges with Peel provide similar amounts of Vitamin B2 per five ounces.
• Both Boiled and Drained Okra as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Okra vs Oranges with Peel :

• 5 ounces of Boiled Okra have 1.5 times more Copper, 2.6 times more Magnesium, 1.5 times more Phosphorus and 3.9 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.9 times more Iron and 1.5 times more Potassium than Boiled and Drained Okra.
• Both Boiled Okra and Oranges with Peel contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained Okra as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Okra have 1.4 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.9 times more Energy, 3.4 times more Carbohydrate and 1.8 times more Fiber than Boiled and Drained Okra.
• 5 ounces of Boiled Okra provide inadequate amounts of Energy
• Both Boiled and Drained Okra as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.