Comparing Nutrients in 5 ounces Cooked Frozen Okra VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Okra	Oranges	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.066% 0.021g	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	0.15% 0.026g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	18.3% 13.3g	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	7.83% 2.98g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Oranges	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	6.54% 0.085mg	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	83.8% 75.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.5% 67.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Oranges	Recommended Dietary Allowance
Calcium	10.5% 105mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	7.1% 0.064mg	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	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	1.54% 0.035mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Okra vs Oranges:

• Boiled and Drained Frozen Okra has 1.4 times more Vitamin A, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3, 3.3 times more Vitamin B9, 1.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin B6 and 5.5 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Boiled and Drained Frozen Okra as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Okra vs Oranges:

• Boiled and Drained Frozen Okra has 1.9 times more Calcium, 1.7 times more Copper, 5.2 times more Iron, 4 times more Magnesium, 33.8 times more Manganese, 2.6 times more Phosphorus and 7 times more Zinc than Raw Oranges.
• Both Boiled and Drained Frozen Okra and Raw Oranges have similar amounts of Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Okra has 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Energy, 1.8 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Raw Oranges have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Frozen Okra as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.