Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Okra

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Oranges with Peel	Frozen Okra	Recommended Dietary Allowance
Calcium	14% 139mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	18.3% 0.16mg	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	20% 1.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	NA	75.3% 1.73mg	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	6.24% 43.7mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Okra per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.7 times more Vitamin C than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 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 .
• Both Oranges with Peel and Frozen Okra provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.4 times more Iron than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 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 .
• Both Oranges with Peel and Frozen Okra contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Frozen Okra, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.1 times more Energy, 2.3 times more Carbohydrate and 2 times more Fiber than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 1.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Frozen Okra provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Frozen Okra, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Okra

What are the health benefits of Oranges with Peel compared to Frozen Okra?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional fiber and nutrients. On the other hand, frozen okra is a good source of fiber, vitamins, and minerals such as vitamin K and folate. Both are nutritious options, but oranges with peel may offer more vitamin C and antioxidants compared to frozen okra.

Can I lose weight easier by eating more Oranges with Peel or Frozen Okra?

Both oranges with peel and frozen okra can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while okra is rich in vitamins, minerals, and antioxidants. Including a variety of fruits and vegetables in your diet, along with regular physical activity, can help support weight loss. It's important to focus on overall balanced nutrition and portion control for sustainable weight loss.

Should I eat more Oranges with Peel or more Frozen Okra to gain more muscles while training consistently?

Both oranges with peel and frozen okra are nutritious options that can support muscle gain when included in a balanced diet. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Frozen okra is rich in fiber, vitamins, and minerals that can help with overall health and muscle recovery. To maximize muscle gain, it's important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, and nuts, in addition to incorporating a variety of fruits and vegetables for overall health and performance.

What is the environmental impact of producing Oranges with Peel compared to Frozen Okra?

Oranges with peel have a higher environmental impact compared to frozen okra. Oranges require more water, land, and resources to grow, while okra is generally more sustainable to produce. Additionally, transportation of fresh oranges can contribute to greenhouse gas emissions, whereas frozen okra can be more efficiently transported and stored. Choosing frozen okra over oranges can help reduce your environmental footprint.