Comparing Nutrients in 1 kilogram Boiled New Zealand Spinach VS Boiled Okra

Macros Ratio

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

Macro Nutrients

	Boiled New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Energy	4.14% 120kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	34.7% 45g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	33% 24g	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	37% 14g	65.8% 25g	38g per day for Men 19-50 years
Protein	23.2% 13g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Vitamin A	NA	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	144% 1.87mg	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	20% 80μg	115% 460μg	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	178% 160mg	181% 163mg	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	82% 12.3mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Calcium	48% 480mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	94% 0.85mg	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	82.5% 6.6mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	128% 2.94mg	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	31.4% 220mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25% 926g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled New Zealand Spinach vs Boiled Okra:

• Boiled and Drained New Zealand Spinach has 1.9 times more Vitamin B2, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 4.6 times more Vitamin E and 7.3 times more Vitamin K than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 4.4 times more Vitamin B1, 2.2 times more Vitamin B3 and 5.8 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Boiled and Drained Okra have similar amounts of Vitamin C per 1 kg.
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled New Zealand Spinach vs Boiled Okra:

• Boiled and Drained New Zealand Spinach has 2.4 times more Iron, 1.8 times more Manganese, 2.3 times more Selenium and 17.8 times more Sodium than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.6 times more Calcium, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Boiled and Drained Okra have similar amounts of Copper, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained New Zealand Spinach has 56 times more Omega 3 than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 2.1 times more Carbohydrate, 9.6 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Okra have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.