Lets compare vitamin content per 7 ounces of Oranges vs Cooked Frozen Okra with Salt:
Raw Oranges have 1.6 times more Vitamin B6 and 5.5 times more Vitamin C than Boiled Frozen Okra, drained with Salt.
While Boiled Frozen Okra, drained with Salt contains 1.4 times more Vitamin A, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3, 3.3 times more Vitamin B9, 1.8 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Boiled Frozen Okra, drained with Salt have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
Both Raw Oranges as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Oranges vs Cooked Frozen Okra with Salt:
Boiled Frozen Okra, drained with Salt contains 1.9 times more Calcium, 1.7 times more Copper, 5.2 times more Iron, 4 times more Magnesium, 33.8 times more Manganese, 2.6 times more Phosphorus, more Sodium and 7 times more Zinc than Raw Oranges.
Both Raw Oranges and Boiled Frozen Okra, drained with Salt have similar amounts of Potassium, Selenium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Oranges have 1.6 times more Energy, 1.8 times more Carbohydrate and 3.3 times more Sugars than Boiled Frozen Okra, drained with Salt.
While Boiled Frozen Okra, drained with Salt contains 1.7 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled Frozen Okra, drained with Salt have similar amounts of Fiber per 7 oz.
Both Raw Oranges as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.