Comparing Nutrients in 1 kilogram 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	4.83% 140kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	19.2% 25g	34.7% 45g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	39.5% 15g	65.8% 25g	38g per day for Men 19-50 years
Protein	26.8% 15g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	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	33.3% 0.4mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.4% 3.12mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	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	37.5% 150μg	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	333% 300mg	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	95% 14mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2808% 3370μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Calcium	58% 580mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	100% 8mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	278% 6.4mg	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	40% 280mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	86.7% 1300mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	25.4% 940g	25% 926g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.