Comparing Nutrients in 500 calories OrangesVS Okra

Weight per 500 calories

Oranges

1064g

Okra

1515g

Oranges have 1.4 times more energy per 100g than Okra. It has low energy density when compared to other foods. Raw Okra having low energy density.

Which food has more nutrients per 500 calories - Oranges or Okra?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Okra

20%

76%

500 kcal ▼

Macro Nutrients

Orangesvs Okra

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.3%1.28g

Fat

2.97%2.88g

1.28 gvs2.88 g

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

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0.5%0.16g

Saturated Fat

1.23%0.39g

0.16 gvs0.39 g

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

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4.65%0.074g

Omega 3

0.95%0.015g

0.074 gvs0.015 g

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

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1.13%0.19g

Omega 6

2.3%0.39g

0.19 gvs0.39 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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96%125g

Carbohydrate

87%113g

125 gvs113 g

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

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137%99g

Sugars

31%22.4g

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

99 gvs22.4 g

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

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Fructose

12%8.64g

≤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 gvs8.64 g

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

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Glucose

%4.85g

NA gvs4.85 g

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

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Sucrose

%9.1g

NA gvs9.1 g

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

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67%25.5g

Fiber

128%48.5g

25.5 gvs48.5 g

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

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18%10g

Protein

52.2%29.2g

10 gvs29.2 g

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

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Vitamins

Orangesvs Okra

13%117μg

Vitamin A

60.6%545μg

RAE, retinol activity equivalents

117 μgvs545 μg

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

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77%0.93mg

Vitamin B1

253%3.03mg

Thiamine

0.93 mgvs3.03 mg

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

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32.7%0.43mg

Vitamin B2

70%0.91mg

Riboflavin

0.43 mgvs0.91 mg

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

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18.8%3mg

Vitamin B3

95%15mg

Niacin, nicotinic acid, niacinamide

3 mgvs15 mg

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

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53%2.66mg

Vitamin B5

74.2%3.7mg

Pantothenic acid

2.66 mgvs3.7 mg

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

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49%0.64mg

Vitamin B6

251%3.26mg

Pyridoxine

0.64 mgvs3.26 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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79.8%319μg

Vitamin B9

227%909μg

Folates and Folic Acid

319 μgvs909 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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629%566mg

Vitamin C

387%348mg

Ascorbic acid

566 mgvs348 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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12.8%1.9mg

Vitamin E

27.3%4.1mg

Tocopherols and Tocotrienols

1.9 mgvs4.1 mg

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

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0%0μg

Vitamin K

395%474μg

Phytomenadione or phylloquinone

0 μgvs474 μg

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

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Minerals

Orangesvs Okra

42.6%426mg

Calcium

124%1242mg

426 mgvs1242 mg

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

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53%0.48mg

Copper

184%1.65mg

0.48 mgvs1.65 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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13.3%1.06mg

Iron

117%9.4mg

1.06 mgvs9.4 mg

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

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25.3%106mg

Magnesium

206%864mg

106 mgvs864 mg

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

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11.6%0.27mg

Manganese

519%12mg

0.27 mgvs12 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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21.3%149mg

Phosphorus

132%924mg

149 mgvs924 mg

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

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56.6%1926mg

Potassium

133%4530mg

1926 mgvs4530 mg

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

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9.67%5.3μg

Selenium

19.3%10.6μg

5.3 μgvs10.6 μg

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

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0%0mg

Sodium

7.07%106mg

0 mgvs106 mg

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

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6.77%0.74mg

Zinc

80%8.8mg

0.74 mgvs8.8 mg

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

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25%923g

Water

36.7%1357g

923 gvs1357 g

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

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Lets compare vitamin content per 500 calories of Oranges vs Okra:

Raw Oranges have 1.6 times more Vitamin C than Raw Okra.
While Raw Okra contains 4.7 times more Vitamin A, 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B5, 5.1 times more Vitamin B6, 2.8 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Okra:

Raw Okra contains 2.9 times more Calcium, 3.4 times more Copper, 8.8 times more Iron, 8.1 times more Magnesium, 44.9 times more Manganese, 6.2 times more Phosphorus, 2.4 times more Potassium, 2 times more Selenium, more Sodium, 11.8 times more Zinc and 1.5 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 4.4 times more Sugars than Raw Okra.
While Raw Okra contains 1.9 times more Fiber and 2.9 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Okra have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Oranges as well as Raw Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesOkraVS Valencia OrangesOrangesVS Boiled OkraOkraVS Boiled Okra

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Okra

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Okra?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: