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

Macros Ratio

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

Macro Nutrients

	New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.78% 0.25g	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	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.63% 9.92g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	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	15.7% 5.95g	22% 8.33g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	11.6% 6.47g	56g per day for Men 19-50 years

Vitamins

	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	13.2% 0.16mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	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	15% 59.5μg	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	132% 119mg	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	37.6% 5.64mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1115% 1338μg	158% 190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	23% 230mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	39.7% 3.18mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	16% 111mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	10% 373g	9.77% 362g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 New Zealand Spinach vs Cooked Frozen Okra:

• 14 ounces of New Zealand Spinach have 1.4 times more Vitamin B2, 1.5 times more Vitamin B5, 8.2 times more Vitamin B6, 3.1 times more Vitamin C, 4.4 times more Vitamin E and 7.1 times more Vitamin K than Cooked Frozen Okra.
• While 14 oz of Boiled and Drained Frozen Okra contain 1.8 times more Vitamin B1 and 6.7 times more Vitamin B9 than Raw New Zealand Spinach.
• Both New Zealand Spinach and Cooked Frozen Okra provide similar amounts of Vitamin B3 per 14 ounces.
• Both Raw 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 New Zealand Spinach vs Cooked Frozen Okra:

• 14 ounces of New Zealand Spinach have 1.2 times more Copper, 1.5 times more Iron and 43.3 times more Sodium than Cooked Frozen Okra.
• While 14 oz of Boiled and Drained Frozen Okra contain 1.3 times more Calcium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Raw New Zealand Spinach.
• Both New Zealand Spinach and Cooked Frozen Okra contain similar levels of Magnesium and Water per 14 ounces.
• Both Raw 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 New Zealand Spinach have 66 times more Omega 3 than Cooked Frozen Okra.
• While 14 oz of Boiled and Drained Frozen Okra contain 2.6 times more Carbohydrate, 9.9 times more Sugars and 1.4 times more Fiber than Raw New Zealand Spinach.
• Both New Zealand Spinach and Cooked Frozen Okra offer comparable quantities of Protein per 14 ounces.
• 14 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 14 ounces of Cooked Frozen Okra provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Okra provide inadequate amounts of Energy and Omega 6 in 14 ounces.