Comparing Nutrients in 100 grams Fresh Orange juice VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Fresh Orange juice	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	1.55% 45kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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% 10.4g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.85% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	4.18% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	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	7.5% 30μg	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	55.6% 50mg	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	0.27% 0.04mg	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

	Fresh Orange juice	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	1.1% 11mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	8.44% 0.076mg	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	2.5% 0.2mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	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	5.9% 200mg	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	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cooked Frozen Okra per 100 g

Compare the macro and micronutrient content in 100 g of Fresh 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 Fresh Orange juice vs Cooked Frozen Okra:

• 100 grams of Fresh Orange juice have 1.2 times more Vitamin B1 and 5.2 times more Vitamin C than Cooked Frozen Okra.
• While 100 g of Boiled and Drained Frozen Okra contain 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B9, 8 times more Vitamin E and 478 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Cooked Frozen Okra provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw 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 Fresh Orange juice vs Cooked Frozen Okra:

• 100 g of Boiled and Drained Frozen Okra contain 6.7 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 60.3 times more Manganese, 2.2 times more Phosphorus and 9.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cooked Frozen Okra contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw 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 Fresh Orange juice have 1.6 times more Carbohydrate and 2.9 times more Sugars than Cooked Frozen Okra.
• While 100 g of Boiled and Drained Frozen Okra contain 10.5 times more Fiber and 2.3 times more Protein than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Orange juice as well as Boiled and Drained Frozen Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.