Comparing Nutrients in 14 ounces New Zealand Spinach VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Boiled Okra	27%	7%	66%

Macro Nutrients

	New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.63% 9.92g	13.8% 18g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	13% 9.53g	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	15.7% 5.95g	26% 9.92g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Vitamin A	NA	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	57% 0.74mg	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	15% 59.5μg	45.6% 183μg	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	132% 119mg	72% 64.7mg	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	37.6% 5.64mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1115% 1338μg	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Calcium	23% 230mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	37.5% 0.34mg	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	39.7% 3.18mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	50.7% 1.17mg	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	16% 111mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	10% 373g	9.93% 367g	3700g per day for Men 19-50 years

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

• Raw New Zealand Spinach has 2.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.8 times more Vitamin C, 5.3 times more Vitamin E and 8.4 times more Vitamin K than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 3.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.1 times more Vitamin B9 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw New Zealand Spinach has 2.9 times more Iron, 2.2 times more Manganese, 1.8 times more Selenium and 21.7 times more Sodium than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.3 times more Calcium than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Boiled and Drained Okra have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw New Zealand Spinach has 66 times more Omega 3 than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.8 times more Carbohydrate, 8.3 times more Sugars and 1.7 times more Fiber than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Boiled and Drained Okra have similar amounts of Protein per 14 oz.
• Both Raw New Zealand Spinach as well as Boiled and Drained Okra have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.