Lets compare vitamin content per 14 ounces of Oranges vs Okara:
Raw Oranges have more Vitamin A, 4.4 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.8 times more Vitamin B5 and more Vitamin C than Okara.
While Okara contains 1.9 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Okara have similar amounts of Vitamin B9 per 14 oz.
Both Raw Oranges as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Oranges vs Okara:
Okara contains 2 times more Calcium, 4.4 times more Copper, 13 times more Iron, 2.6 times more Magnesium, 16.2 times more Manganese, 4.3 times more Phosphorus, 21.2 times more Selenium and 8 times more Zinc than Raw Oranges.
Both Raw Oranges and Okara have similar amounts of Potassium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Okara contains 1.6 times more Energy, 14.4 times more Fat, 12.7 times more Omega 3, 37 times more Omega 6 and 3.7 times more Protein than Raw Oranges.
Both Raw Oranges and Okara have similar amounts of Carbohydrate per 14 oz.
Both Raw Oranges as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.