Comparing Nutrients in 5 ounces Navel Oranges VS Okara

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Okara	18%	20%	62%

Macro Nutrients

	Navel Oranges	Okara	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	7.9% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Okara	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	12.5% 0.16mg	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	12% 48μg	9.2% 37μg	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	93% 83.8mg	0% 0mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Okara	Recommended Dietary Allowance
Calcium	6.1% 61mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	31.5% 0.28mg	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	2.3% 0.18mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	25% 0.57mg	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	4.66% 32.6mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Okara per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Okara to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Okara:

• 5 ounces of Navel Oranges have 3.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin C than Okara.
• While 5 oz of Okara contain 1.5 times more Vitamin B6 than Raw Navel Oranges.
• 5 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Navel Oranges as well as Okara have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Okara:

• 5 oz of Okara contain 1.9 times more Calcium, 5.1 times more Copper, 10 times more Iron, 2.4 times more Magnesium, 13.9 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, more Selenium and 7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Okara contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Okara contain 1.6 times more Energy, 9.9 times more Omega 3, 29 times more Omega 6 and 3.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Okara offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein