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

Macros Ratio

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

Macro Nutrients

	Boiled New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Energy	4.14% 120kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.03% 0.65g	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	3.82% 0.65g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	41% 29.7g	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	58% 22g	38g per day for Men 19-50 years
Protein	23.2% 13g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	32.3% 0.42mg	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	370% 1480μg	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	138% 124mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	412% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Calcium	48% 480mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	92% 0.83mg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	380% 8.73mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24.5% 908g	3700g per day for Men 19-50 years

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

• Boiled and Drained New Zealand Spinach has 5.6 times more Vitamin B6, 1.3 times more Vitamin C, 3.7 times more Vitamin E and 5.9 times more Vitamin K than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 3 times more Vitamin B1, 1.8 times more Vitamin B3 and 18.5 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Frozen Okra, Unprepared have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Boiled and Drained New Zealand Spinach as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained New Zealand Spinach has 1.5 times more Selenium and 35.7 times more Sodium than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 1.7 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Frozen Okra, Unprepared have similar amounts of Copper, Iron 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 Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 2.5 times more Energy, 3.1 times more Carbohydrate, 11.9 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.