Comparing Nutrients in 1 kilogram Valencia OrangesVS Okara

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Okara

18%

20%

62%

1 kg ▼

Macro Nutrients

Valencia Orangesvs Okara

17%490kcal

Energy

26.2%760kcal

490 kcalvs760 kcal

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

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3.1%3g

Fat

18%17.3g

3 gvs17.3 g

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

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1.1%0.35g

Saturated Fat

6.03%1.93g

0.35 gvs1.93 g

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

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10%0.16g

Omega 3

55.6%0.89g

0.16 gvs0.89 g

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

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2.6%0.44g

Omega 6

39%6.66g

0.44 gvs6.66 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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91%119g

Carbohydrate

94%122g

119 gvs122 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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65.8%25g

Fiber

25 gvsNA g

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

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18.6%10.4g

Protein

63%35.2g

10.4 gvs35.2 g

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

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Vitamins

Valencia Orangesvs Okara

13.3%120μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

120 μgvs0 μg

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

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72.5%0.87mg

Vitamin B1

16.7%0.2mg

Thiamine

0.87 mgvs0.2 mg

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

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30.8%0.4mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.4 mgvs0.2 mg

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

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17%2.74mg

Vitamin B3

6.25%1mg

Niacin, nicotinic acid, niacinamide

2.74 mgvs1 mg

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

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50%2.5mg

Vitamin B5

17.6%0.88mg

Pantothenic acid

2.5 mgvs0.88 mg

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

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48.5%0.63mg

Vitamin B6

88.5%1.15mg

Pyridoxine

0.63 mgvs1.15 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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98%390μg

Vitamin B9

65%260μg

Folates and Folic Acid

390 μgvs260 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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539%485mg

Vitamin C

0%0mg

Ascorbic acid

485 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

40%400mg

Calcium

80%800mg

400 mgvs800 mg

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

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41%0.37mg

Copper

222%2mg

0.37 mgvs2 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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11.3%0.9mg

Iron

163%13mg

0.9 mgvs13 mg

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

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24%100mg

Magnesium

62%260mg

100 mgvs260 mg

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

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10%0.23mg

Manganese

176%4.04mg

0.23 mgvs4.04 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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24.3%170mg

Phosphorus

85.7%600mg

170 mgvs600 mg

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

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52.6%1790mg

Potassium

62.6%2130mg

1790 mgvs2130 mg

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

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Selenium

193%106μg

NA μgvs106 μg

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

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0%0mg

Sodium

6%90mg

0 mgvs90 mg

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

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5.45%0.6mg

Zinc

51%5.6mg

0.6 mgvs5.6 mg

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

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23.3%863g

Water

22%816g

863 gvs816 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.
Both Raw Valencia Oranges as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Valencia OrangesVS Navel OrangesOkaraVS Navel OrangesValencia OrangesVS FuyuOkaraVS Fuyu

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Comparing Nutrients in 1 kilogram Valencia OrangesVS Okara

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: