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

Macros Ratio

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

Macro Nutrients

	Canned Orange Juice	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	7% 9.1g	130g per day for Men 19-50 years
Sugars	17% 12.4g	5.6% 4.07g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Canned Orange Juice have 3.1 times more Vitamin C than Cooked Frozen Okra.
• While 5 oz of Boiled and Drained Frozen Okra contain 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 Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Frozen Okra 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 Unsweetened Canned Orange Juice as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Boiled and Drained Frozen Okra contain 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 Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Frozen Okra 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 Unsweetened Canned Orange Juice as well as Boiled and Drained Frozen Okra lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

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