Comparing Nutrients in 1 pound OkraVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Okra

20%

76%

Valencia Oranges

87%

1 lb ▼

Macro Nutrients

Okravs Valencia Oranges

5.16%150kcal

Energy

7.66%222kcal

150 kcalvs222 kcal

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

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0.89%0.86g

Fat

1.4%1.36g

0.86 gvs1.36 g

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

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0.37%0.12g

Saturated Fat

0.5%0.16g

0.12 gvs0.16 g

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

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0.28%0.005g

Omega 3

4.54%0.073g

0.005 gvs0.073 g

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

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0.69%0.12g

Omega 6

1.17%0.2g

0.12 gvs0.2 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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26%33.8g

Carbohydrate

41.5%54g

33.8 gvs54 g

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

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9.26%6.7g

Sugars

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

6.7 gvsNA g

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

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3.57%2.6g

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]

2.6 gvsNA g

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

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%1.45g

Glucose

1.45 gvsNA g

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

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%2.72g

Sucrose

2.72 gvsNA g

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

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38%14.5g

Fiber

30%11.3g

14.5 gvs11.3 g

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

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15.6%8.75g

Protein

8.42%4.7g

8.75 gvs4.7 g

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

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Vitamins

Okravs Valencia Oranges

18%163μg

Vitamin A

6.05%54.4μg

RAE, retinol activity equivalents

163 μgvs54.4 μg

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

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75.6%0.91mg

Vitamin B1

33%0.39mg

Thiamine

0.91 mgvs0.39 mg

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

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21%0.27mg

Vitamin B2

14%0.18mg

Riboflavin

0.27 mgvs0.18 mg

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

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28.3%4.54mg

Vitamin B3

7.77%1.24mg

Niacin, nicotinic acid, niacinamide

4.54 mgvs1.24 mg

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

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22.2%1.1mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

1.1 mgvs1.13 mg

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

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75%0.98mg

Vitamin B6

22%0.29mg

Pyridoxine

0.98 mgvs0.29 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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68%272μg

Vitamin B9

44.2%177μg

Folates and Folic Acid

272 μgvs177 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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116%104mg

Vitamin C

244%220mg

Ascorbic acid

104 mgvs220 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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8.16%1.22mg

Vitamin E

Tocopherols and Tocotrienols

1.22 mgvsNA mg

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

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118%142μg

Vitamin K

Phytomenadione or phylloquinone

142 μgvsNA μg

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

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Minerals

Okravs Valencia Oranges

37%372mg

Calcium

18%181mg

372 mgvs181 mg

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

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55%0.49mg

Copper

18.6%0.17mg

0.49 mgvs0.17 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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35%2.8mg

Iron

5.1%0.41mg

2.8 mgvs0.41 mg

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

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61.6%259mg

Magnesium

10.8%45.4mg

259 mgvs45.4 mg

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

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155%3.57mg

Manganese

4.54%0.1mg

3.57 mgvs0.1 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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39.5%277mg

Phosphorus

11%77mg

277 mgvs77 mg

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

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40%1356mg

Potassium

24%812mg

1356 mgvs812 mg

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

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5.77%3.18μg

Selenium

3.18 μgvsNA μg

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

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2.1%31.8mg

Sodium

0%0mg

31.8 mgvs0 mg

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

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24%2.63mg

Zinc

2.47%0.27mg

2.63 mgvs0.27 mg

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

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11%406g

Water

10.6%392g

406 gvs392 g

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

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Lets compare vitamin content per 1 pound of Okra vs Valencia Oranges:

Raw Okra has 3 times more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.1 times more Vitamin C than Raw Okra.
Both Raw Okra and Raw Valencia Oranges have similar amounts of Vitamin B5 per 1 lb.
Both Raw Okra as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Okra vs Valencia Oranges:

Raw Okra has 2.1 times more Calcium, 2.9 times more Copper, 6.9 times more Iron, 5.7 times more Magnesium, 34.3 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium and 9.7 times more Zinc than Raw Valencia Oranges.
Both Raw Okra and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Okra has 1.3 times more Fiber and 1.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Energy, 16 times more Omega 3 and 1.6 times more Carbohydrate than Raw Okra.
Both Raw Okra as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

OkraVS Boiled OkraValencia OrangesVS Boiled OkraOkraVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 pound OkraVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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