Comparing Nutrients in 5 ounces Cooked Frozen Okra VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cooked Frozen Okra	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.24% 0.041g	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	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	4.36% 0.057mg	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	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	15% 13.6mg	78.7% 71mg	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	0.38% 0.057mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.93% 0.062mg	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	9.2% 0.74mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	0.86% 0.02mg	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	8.34% 283mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Okra versus 5 oz of Fresh 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 Fresh Orange juice:

• 5 ounces of Cooked Frozen Okra have 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B9, 8 times more Vitamin E and 478 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 5.2 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Fresh Orange juice provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Okra as well as Raw 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 Fresh Orange juice:

• 5 ounces of Cooked Frozen Okra have 6.7 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 60.3 times more Manganese, 2.2 times more Phosphorus and 9.8 times more Zinc than Fresh Orange juice.
• Both Cooked Frozen Okra and Fresh Orange juice contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Boiled and Drained Frozen Okra as well as Raw Orange juice lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Okra have 10.5 times more Fiber and 2.3 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.6 times more Carbohydrate and 2.9 times more Sugars than Boiled and Drained Frozen Okra.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Frozen Okra as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.