Comparing Nutrients in 7 ounces Navel Oranges VS Okra

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Okra	20%	4%	76%

Macro Nutrients

	Navel Oranges	Okra	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.05% 2.94g	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	6.16% 4.47g	1.56% 1.13g	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	% 3.9g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.2g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Okra	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	33% 0.43mg	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	17% 67.5μg	29.8% 119μg	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	130% 117mg	50.7% 45.6mg	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	2% 0.3mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Okra	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	24% 0.22mg	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	3.22% 0.26mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	68% 1.56mg	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	6.52% 45.6mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Okra per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Okra:

• 7 ounces of Navel Oranges have 2.6 times more Vitamin C than Okra.
• While 7 oz of Raw Okra contain 3 times more Vitamin A, 2.9 times more Vitamin B1, 2.4 times more Vitamin B3, 2.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Okra provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Raw Okra have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Okra:

• 7 oz of Raw Okra contain 1.9 times more Calcium, 2.8 times more Copper, 4.8 times more Iron, 5.2 times more Magnesium, 27.2 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium and 7.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Okra contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Okra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Carbohydrate, 5.7 times more Sugars and 3.9 times more Fructose than Okra.
• While 7 oz of Raw Okra contain 1.5 times more Fiber and 2.1 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Okra

What are the health benefits of Navel Oranges compared to Okra?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and aid in digestion. Okra, on the other hand, is rich in vitamins, minerals, and fiber, and is known for its potential to lower cholesterol levels and improve heart health. Both navel oranges and okra offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

Can I lose weight easier by eating more Navel Oranges or Okra?

Both navel oranges and okra can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, navel oranges are higher in natural sugars compared to okra, so if you are looking to lose weight, incorporating more okra into your diet may be a better option as it is lower in calories and carbohydrates. Remember, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and nutritious meals.

Should I eat more Navel Oranges or more Okra to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both navel oranges and okra are not particularly high in protein. To support muscle growth, consider incorporating plant-based protein sources such as beans, lentils, tofu, tempeh, quinoa, and nuts and seeds into your diet. Additionally, ensure you are consuming enough calories to support your training and muscle-building goals.

What is the environmental impact of producing Navel Oranges compared to Okra?

Navel oranges have a higher environmental impact compared to okra due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in larger monoculture orchards, leading to soil degradation and pesticide use. Okra, on the other hand, is a more water-efficient crop that can be grown in smaller spaces. Additionally, oranges are often transported long distances to reach consumers, contributing to carbon emissions, while okra is more commonly grown and consumed locally.