Comparing Nutrients in 5 ounces OkaraVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Okara

18%

20%

62%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Okaravs Valencia Oranges

3.7%108kcal

Energy

2.4%69.5kcal

108 kcalvs69.5 kcal

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

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2.53%2.45g

Fat

0.44%0.43g

2.45 gvs0.43 g

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

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0.85%0.27g

Saturated Fat

0.16%0.05g

0.27 gvs0.05 g

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

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7.9%0.13g

Omega 3

1.4%0.023g

0.13 gvs0.023 g

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

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5.55%0.94g

Omega 6

0.37%0.062g

0.94 gvs0.062 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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13.3%17.3g

Carbohydrate

13%17g

17.3 gvs17 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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Fiber

9.33%3.54g

NA gvs3.54 g

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

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8.9%5g

Protein

2.63%1.47g

5 gvs1.47 g

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

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Vitamins

Okaravs Valencia Oranges

0%0μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

0 μgvs17 μg

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

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2.36%0.028mg

Vitamin B1

10.3%0.12mg

Thiamine

0.028 mgvs0.12 mg

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

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2.2%0.028mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.028 mgvs0.057 mg

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

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0.89%0.14mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.14 mgvs0.39 mg

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

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2.5%0.12mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.12 mgvs0.35 mg

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

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12.5%0.16mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.16 mgvs0.089 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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9.2%37μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

37 μgvs55.3 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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0%0mg

Vitamin C

76.4%68.7mg

Ascorbic acid

0 mgvs68.7 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

Okaravs Valencia Oranges

11.3%113mg

Calcium

5.67%56.7mg

113 mgvs56.7 mg

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

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31.5%0.28mg

Copper

5.83%0.052mg

0.28 mgvs0.052 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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23%1.84mg

Iron

1.6%0.13mg

1.84 mgvs0.13 mg

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

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8.77%37mg

Magnesium

3.37%14mg

37 mgvs14 mg

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

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25%0.57mg

Manganese

1.4%0.033mg

0.57 mgvs0.033 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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12%85mg

Phosphorus

3.44%24mg

85 mgvs24 mg

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

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8.9%302mg

Potassium

7.46%254mg

302 mgvs254 mg

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

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27.3%15μg

Selenium

15 μgvsNA μg

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

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0.85%12.8mg

Sodium

0%0mg

12.8 mgvs0 mg

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

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7.2%0.79mg

Zinc

0.77%0.085mg

0.79 mgvs0.085 mg

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

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3.13%116g

Water

3.3%122g

116 gvs122 g

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

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Lets compare vitamin content per 5 ounces of Okara vs Valencia Oranges:

Okara has 1.8 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 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.
Both Okara as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Okara vs Valencia Oranges:

Okara has 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 Okara and Raw Valencia Oranges have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Okara has 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 Okara and Raw Valencia Oranges have similar amounts of Carbohydrate per 5 oz.
Both Okara as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

OkaraVS FuyuValencia OrangesVS FuyuOkaraVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces OkaraVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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