Comparing Nutrients in 14 ounces Valencia OrangesVS Okara

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Okara

18%

20%

62%

14 oz ▼

Macro Nutrients

Valencia Orangesvs Okara

6.7%194kcal

Energy

10.4%302kcal

194 kcalvs302 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.23%1.2g

Fat

7.08%6.87g

1.2 gvs6.87 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g

Saturated Fat

2.4%0.77g

0.14 gvs0.77 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.97%0.064g

Omega 3

22%0.35g

0.064 gvs0.35 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.17g

Omega 6

15.5%2.64g

0.17 gvs2.64 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36.3%47g

Carbohydrate

37.3%48.5g

47 gvs48.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.92g

Fiber

9.92 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.37%4.13g

Protein

25%14g

4.13 gvs14 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Okara

5.3%47.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

47.6 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg

Vitamin B1

6.6%0.079mg

Thiamine

0.35 mgvs0.079 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.16 mgvs0.079 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.8%1.1mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs0.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%0.99mg

Vitamin B5

7%0.35mg

Pantothenic acid

0.99 mgvs0.35 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.2%0.25mg

Vitamin B6

35%0.46mg

Pyridoxine

0.25 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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38.7%155μg

Vitamin B9

25.8%103μg

Folates and Folic Acid

155 μgvs103 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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214%192mg

Vitamin C

0%0mg

Ascorbic acid

192 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Okara

16%159mg

Calcium

31.8%318mg

159 mgvs318 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.3%0.15mg

Copper

88%0.79mg

0.15 mgvs0.79 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.47%0.36mg

Iron

64.5%5.16mg

0.36 mgvs5.16 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

24.6%103mg

39.7 mgvs103 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.97%0.091mg

Manganese

69.7%1.6mg

0.091 mgvs1.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.64%67.5mg

Phosphorus

34%238mg

67.5 mgvs238 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%710mg

Potassium

25%845mg

710 mgvs845 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

76.5%42μg

NA μgvs42 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

2.4%35.7mg

0 mgvs35.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.16%0.24mg

Zinc

20.2%2.22mg

0.24 mgvs2.22 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.26%343g

Water

8.76%324g

343 gvs324 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Valencia Oranges vs Okara:

Raw Valencia Oranges have more Vitamin A, 4.4 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Okara.
While Okara contains 1.8 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Okara:

Okara contains 2 times more Calcium, 5.4 times more Copper, 14.4 times more Iron, 2.6 times more Magnesium, 17.6 times more Manganese, 3.5 times more Phosphorus and 9.3 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia 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, 5.8 times more Fat, 5.6 times more Omega 3, 15.1 times more Omega 6 and 3.4 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Okara have similar amounts of Carbohydrate per 14 oz.
Both Raw Valencia Oranges as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Valencia OrangesVS Navel OrangesOkaraVS Navel OrangesValencia OrangesVS FuyuOkaraVS Fuyu

Compare Foods

Comparing Nutrients in 14 ounces Valencia OrangesVS Okara

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: