Comparing Nutrients in 100 grams Okra VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Okra	Oranges with Peel	Recommended Dietary Allowance
Energy	1.14% 33kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.73% 7.45g	12% 15.5g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	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	0.79% 0.57g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	12% 4.5g	38g per day for Men 19-50 years
Protein	3.45% 1.93g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Okra	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4% 36μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.22mg	7.15% 0.093mg	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% 60μg	7.5% 30μg	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	25.6% 23mg	79% 71mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.2% 82mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.33% 0.057mg	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	7.75% 0.62mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	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	8.7% 61mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Okra versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Okra vs Oranges with Peel :

• 100 grams of Okra have 2.8 times more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B3, 2.3 times more Vitamin B6 and 2 times more Vitamin B9 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.3 times more Vitamin B5 and 3.1 times more Vitamin C than Raw Okra.
• Both Okra and Oranges with Peel provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Okra as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Okra vs Oranges with Peel :

• 100 grams of Okra have 1.9 times more Copper, 4.1 times more Magnesium, 2.8 times more Phosphorus, 1.5 times more Potassium and 5.3 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.3 times more Iron than Raw Okra.
• Both Okra and Oranges with Peel contain similar levels of Calcium and Water per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Okra as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Okra have 1.5 times more Protein than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.9 times more Energy, 2.1 times more Carbohydrate and 1.4 times more Fiber than Raw Okra.
• 100 grams of Okra provide inadequate amounts of Energy
• Both Raw Okra as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.