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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cooked Frozen Okra	Chilled Orange Juice	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.087% 0.028g	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	0.27% 0.046g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 7.96g	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	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	11.6% 0.15mg	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	9.43% 37.7μg	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	21% 19mg	74% 66.7mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	14.7% 147mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	9.26% 0.083mg	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	13% 1.03mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	2% 0.046mg	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	10.4% 353mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.68% 173g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Okra versus 7 oz of Chilled 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 Chilled Orange Juice:

• 7 ounces of Cooked Frozen Okra have 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 5.3 times more Vitamin B9, 1.6 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2.1 times more Vitamin B6 and 3.5 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Chilled Orange Juice provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Okra as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Okra have 6.7 times more Calcium, 1.8 times more Copper, 4 times more Iron, 3.6 times more Magnesium, 36.7 times more Manganese, 2.2 times more Phosphorus and 7 times more Zinc than Chilled Orange Juice.
• Both Cooked Frozen Okra and Chilled Orange Juice contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Boiled and Drained Frozen Okra as well as Chilled Orange Juice from Concentrate 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 Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.8 times more Carbohydrate and 2.9 times more Sugars than Boiled and Drained Frozen Okra.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Frozen Okra as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.