Comparing Nutrients in 5 ounces Cooked Frozen Okra VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Frozen Okra	Valencia Oranges	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	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	0.53% 0.089g	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	7% 9.1g	13% 17g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	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	7.83% 2.98g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	1.9% 17μg	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	2.43% 0.39mg	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	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.5% 67.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Valencia Oranges	Recommended Dietary Allowance
Calcium	10.5% 105mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	5.83% 0.052mg	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	1.6% 0.13mg	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	1.4% 0.033mg	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	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	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	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.3% 122g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Okra has 1.3 times more Vitamin A, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin B6 and 5.1 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Boiled and Drained Frozen Okra as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Frozen Okra has 1.9 times more Calcium, 2.1 times more Copper, 5.8 times more Iron, 4 times more Magnesium, 36.7 times more Manganese, 2.2 times more Phosphorus and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Boiled and Drained Frozen Okra and Raw Valencia Oranges have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Okra has 1.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Energy, 16 times more Omega 3 and 1.9 times more Carbohydrate than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Raw Valencia Oranges have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Frozen Okra as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.