Comparing Nutrients in 1 kilogram Mustard Spinach VS Okra

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Okra	20%	4%	76%

Macro Nutrients

	Mustard Spinach	Okra	Recommended Dietary Allowance
Energy	7.6% 220kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	NA	20.4% 15g	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	7.86% 5.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 6g	g per day for Men 19-50 years
Fiber	73.7% 28g	84.2% 32g	38g per day for Men 19-50 years
Protein	39.3% 22g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Okra	Recommended Dietary Allowance
Vitamin A	550% 4950μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	165% 2.15mg	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	398% 1590μg	150% 600μg	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	1444% 1300mg	256% 230mg	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	NA	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	261% 313μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Okra	Recommended Dietary Allowance
Calcium	210% 2100mg	82% 820mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	121% 1.1mg	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	188% 15mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	136% 570mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	343% 7.88mg	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	40% 280mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	132% 4490mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	25% 922g	24.2% 896g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Okra per 1 kg

Compare the macro and micronutrient content in 1 kg of Mustard Spinach versus 1 kg of Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mustard Spinach vs Okra:

• 1 kilogram of Mustard Spinach has 13.8 times more Vitamin A, 1.6 times more Vitamin B2, 2.7 times more Vitamin B9 and 5.7 times more Vitamin C than Okra.
• While 1 kg of Raw Okra contains 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Mustard Spinach.
• Both Raw Mustard Spinach as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Mustard Spinach vs Okra:

• 1 kilogram of Mustard Spinach has 2.6 times more Calcium, 2.4 times more Iron and 1.5 times more Potassium than Okra.
• While 1 kg of Raw Okra contains 1.5 times more Copper, 5.2 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus and 3.4 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Okra contain similar levels of Water per one kilogram.
• 1 kilogram of Mustard Spinach lack sufficient amounts of Zinc
• Both Raw Mustard Spinach as well as Raw Okra lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Okra contains 1.9 times more Carbohydrate than Raw Mustard Spinach.
• Both Mustard Spinach and Okra offer comparable quantities of Fiber and Protein per one kilogram.
• Both Raw Mustard Spinach as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.