Comparing Nutrients in 7 ounces Okara VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Okara	Florida Oranges	Recommended Dietary Allowance
Energy	5.2% 151kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	7.77% 1.32g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	12.5% 7g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Okara	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	7.8% 0.1mg	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	13% 51.6μg	8.43% 33.7μg	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	0% 0mg	99% 89.3mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Florida Oranges	Recommended Dietary Allowance
Calcium	16% 159mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	8.6% 0.077mg	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	32.2% 2.58mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	2.07% 0.048mg	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	17% 119mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Okara versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Okara vs Florida Oranges:

• 7 ounces of Okara have 2.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 5 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B3, 2.8 times more Vitamin B5 and more Vitamin C than Okara.
• 7 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Okara as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Okara vs Florida Oranges:

• 7 ounces of Okara have 1.9 times more Calcium, 5.1 times more Copper, 14.4 times more Iron, 2.6 times more Magnesium, 16.8 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium, 21.2 times more Selenium and 7 times more Zinc than Florida Oranges.
• Both Okara and Florida Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Okara have 1.7 times more Energy, 8.1 times more Omega 3, 21.5 times more Omega 6 and 5 times more Protein than Florida Oranges.
• Both Okara and Florida Oranges offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein