Lets compare vitamin content per 1 kilogram of Navel Oranges vs Okara:
Raw Navel Oranges have more Vitamin A, 3.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin C than Okara.
While Okara contains 1.5 times more Vitamin B6 than Raw Navel Oranges.
Both Raw Navel Oranges as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Navel Oranges vs Okara:
Okara contains 1.9 times more Calcium, 5.1 times more Copper, 10 times more Iron, 2.4 times more Magnesium, 13.9 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, more Selenium and 7 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Okara have similar amounts of Water per 1 kg.
Comparison of macro-nutrients per 1 kilogram:
Okara contains 1.6 times more Energy, 11.5 times more Fat, 9.9 times more Omega 3, 29 times more Omega 6 and 3.9 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Okara have similar amounts of Carbohydrate per 1 kg.
Both Raw Navel Oranges as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.