Comparing Nutrients in 5 ounces Cooked Frozen Okra VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cooked Frozen Okra	Canned Orange Juice	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	12% 15.6g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	17% 12.4g	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	4.75% 3.44g	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	% 5.75g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	3.4% 0.044mg	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	35.4% 142μg	8.5% 34μg	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	15% 13.6mg	47.4% 42.7mg	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	3.02% 0.45mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.5% 67.8μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Canned Orange Juice	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	9.2% 0.74mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	1.3% 0.03mg	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	7.5% 52.4mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Okra versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Okra vs Canned Orange Juice:

• 5 ounces of Cooked Frozen Okra have 1.9 times more Vitamin B1, 4.6 times more Vitamin B2, 3.1 times more Vitamin B3, 4.2 times more Vitamin B9, 1.6 times more Vitamin E and 478 times more Vitamin K than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 3.1 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Canned Orange Juice provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Okra as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Okra vs Canned Orange Juice:

• 5 ounces of Cooked Frozen Okra have 7.4 times more Calcium, 3.5 times more Copper, 5.2 times more Iron, 4 times more Magnesium, 40.2 times more Manganese, 2.2 times more Phosphorus and 12.3 times more Zinc than Canned Orange Juice.
• Both Cooked Frozen Okra and Canned Orange Juice contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Boiled and Drained Frozen Okra as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Okra have 7 times more Fiber and 2.4 times more Protein than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.7 times more Carbohydrate and 3.1 times more Sugars than Boiled and Drained Frozen Okra.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Frozen Okra as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.