Comparing Nutrients in 100 grams Canned Orange Juice VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Canned Orange Juice	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	1.62% 47kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.37% 0.063g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	12% 8.76g	3.96% 2.87g	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	3.35% 2.43g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.06g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	1% 9μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	3.85% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	4.18% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	2.85% 0.037mg	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	6% 24μg	25% 100μg	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	33.4% 30mg	10.7% 9.6mg	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	1.33% 0.2mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	40% 47.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	1% 10mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	8.44% 0.076mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	36.7% 0.84mg	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	2.43% 17mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cooked Frozen Okra per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Cooked Frozen Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Cooked Frozen Okra:

• 100 grams of Canned Orange Juice have 3.1 times more Vitamin C than Cooked Frozen Okra.
• While 100 g of Boiled and Drained Frozen Okra contain 1.9 times more Vitamin B1, 4.6 times more Vitamin B2, 3.1 times more Vitamin B3, 4.2 times more Vitamin B9, 1.6 times more Vitamin E and 478 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Frozen Okra provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Cooked Frozen Okra:

• 100 g of Boiled and Drained Frozen Okra contain 7.4 times more Calcium, 3.5 times more Copper, 5.2 times more Iron, 4 times more Magnesium, 40.2 times more Manganese, 2.2 times more Phosphorus and 12.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Frozen Okra contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Frozen Okra lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Orange Juice have 1.7 times more Carbohydrate and 3.1 times more Sugars than Cooked Frozen Okra.
• While 100 g of Boiled and Drained Frozen Okra contain 7 times more Fiber and 2.4 times more Protein than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Frozen Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.