Comparing Nutrients in 14 ounces Boiled New Zealand Spinach VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Boiled New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.5% 8.45g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	15.7% 11.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	22% 8.33g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	11.6% 6.47g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	99% 397μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	70.6% 63.5mg	42.3% 38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.5% 4.9mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	966% 1159μg	158% 190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	19% 191mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	33.5% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.7% 2.6mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	146% 3.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.3mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	10% 376g	9.77% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach VS Cooked Frozen Okra per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled New Zealand Spinach versus 14 oz of Cooked Frozen Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled New Zealand Spinach vs Cooked Frozen Okra:

• 14 ounces of Boiled New Zealand Spinach have 1.2 times more Vitamin B5, 6.4 times more Vitamin B6, 1.7 times more Vitamin C, 3.8 times more Vitamin E and 6.1 times more Vitamin K than Cooked Frozen Okra.
• While 14 oz of Boiled and Drained Frozen Okra contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B3 and 12.5 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Cooked Frozen Okra provide similar amounts of Vitamin B2 per 14 ounces.
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled New Zealand Spinach vs Cooked Frozen Okra:

• 14 ounces of Boiled New Zealand Spinach have 1.3 times more Iron and 35.7 times more Sodium than Cooked Frozen Okra.
• While 14 oz of Boiled and Drained Frozen Okra contain 1.5 times more Calcium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Cooked Frozen Okra contain similar levels of Copper, Magnesium and Water per 14 ounces.
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Frozen Okra lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled New Zealand Spinach have 56 times more Omega 3 than Cooked Frozen Okra.
• While 14 oz of Boiled and Drained Frozen Okra contain 3 times more Carbohydrate, 11.5 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained New Zealand Spinach.
• 14 ounces of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• 14 ounces of Cooked Frozen Okra provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Frozen Okra provide inadequate amounts of Energy and Omega 6 in 14 ounces.