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Comparing Nutrients in 7 ounces Valencia OrangesVS Okra

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Okra
20%
4%
76%
7 oz ▼

Macro Nutrients

3.35%97kcal
Energy
2.26%65.5kcal
97 kcalvs65.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g
Fat
0.39%0.38g
0.6 gvs0.38 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.069g
Saturated Fat
0.16%0.052g
0.069 gvs0.052 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g
Omega 3
0.12%0.002g
0.032 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.51%0.087g
Omega 6
0.3%0.052g
0.087 gvs0.052 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.6g
Carbohydrate
11.4%14.8g
23.6 gvs14.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
4.05%2.94g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.56%1.13g
≤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]
NA gvs1.13 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.64g
NA gvs0.64 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.2g
NA gvs1.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.96g
Fiber
16.7%6.35g
4.96 gvs6.35 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
3.7%2.06g
Protein
6.84%3.83g
2.06 gvs3.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

2.65%24μg
Vitamin A
7.94%71.4μg
RAE, retinol activity equivalents
24 μgvs71.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.4%0.17mg
Vitamin B1
33%0.4mg
Thiamine
0.17 mgvs0.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
9.16%0.12mg
Riboflavin
0.079 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.4%0.54mg
Vitamin B3
12.4%2mg
Niacin, nicotinic acid, niacinamide
0.54 mgvs2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.92%0.5mg
Vitamin B5
9.72%0.49mg
Pantothenic acid
0.5 mgvs0.49 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.6%0.13mg
Vitamin B6
33%0.43mg
Pyridoxine
0.13 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19.3%77.4μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
77.4 μgvs119 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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107%96mg
Vitamin C
50.7%45.6mg
Ascorbic acid
96 mgvs45.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
3.57%0.54mg
Tocopherols and Tocotrienols
NA mgvs0.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
51.8%62μg
Phytomenadione or phylloquinone
NA μgvs62 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.94%79.4mg
Calcium
16.3%163mg
79.4 mgvs163 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.16%0.073mg
Copper
24%0.22mg
0.073 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.23%0.18mg
Iron
15.4%1.23mg
0.18 mgvs1.23 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg
Magnesium
27%113mg
20 mgvs113 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2%0.046mg
Manganese
68%1.56mg
0.046 mgvs1.56 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.8%33.7mg
Phosphorus
17.3%121mg
33.7 mgvs121 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%355mg
Potassium
17.5%593mg
355 mgvs593 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
2.53%1.4μg
NA μgvs1.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.93%14mg
0 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg
Zinc
10.5%1.15mg
0.12 mgvs1.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.63%171g
Water
4.8%178g
171 gvs178 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Valencia Oranges vs Okra:
Comparing minerals per 7 ounces for Valencia Oranges vs Okra:
Comparison of macro-nutrients per 7 ounces:



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