Comparing Nutrients in 7 ounces Cooked Frozen Okra VS Canned Orange Juice

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Okra	Canned Orange Juice	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	17% 22g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	11% 4.17g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	5.78% 3.23g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	4.73% 0.062mg	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	49.6% 198μg	12% 47.6μg	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	21% 19mg	66.4% 59.7mg	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	4.23% 0.64mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Canned Orange Juice	Recommended Dietary Allowance
Calcium	14.7% 147mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	13% 1.03mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	1.8% 0.042mg	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	10.5% 73.4mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Okra versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Okra vs Canned Orange Juice:

• 7 ounces of Cooked Frozen Okra have 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 Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 3.1 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Canned Orange Juice provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Okra as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Okra vs Canned Orange Juice:

• 7 ounces of Cooked Frozen Okra have 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 Canned Orange Juice.
• Both Cooked Frozen Okra and Canned Orange Juice contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Boiled and Drained Frozen Okra as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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