Comparing Nutrients in 7 ounces Frozen Okra VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Okra	Oranges with Peel	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	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	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	11.5% 4.37g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	6% 3.35g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	14% 0.18mg	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	73.4% 294μg	15% 59.5μg	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	27.3% 24.6mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.37% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Oranges with Peel	Recommended Dietary Allowance
Calcium	16% 161mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	12.6% 0.11mg	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	14% 1.13mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	NA	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	12% 83.3mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	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	9.56% 1.05mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Okra vs Oranges with Peel :

• Frozen Okra, Unprepared has 1.4 times more Vitamin A, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.9 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.7 times more Vitamin C than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared and Raw Oranges with Peel have similar amounts of Vitamin B1 per 7 oz.
• Both Frozen Okra, Unprepared as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Frozen Okra vs Oranges with Peel :

• Frozen Okra, Unprepared has 1.5 times more Copper, 3.1 times more Magnesium, 1.9 times more Phosphorus and 4.8 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.4 times more Iron than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared and Raw Oranges with Peel have similar amounts of Calcium, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Okra, Unprepared has 1.3 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.1 times more Energy, 16 times more Omega 3, 2.3 times more Carbohydrate and 2 times more Fiber than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.