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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Boiled Okra VS Boiled New Zealand Spinach per 1 kg

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

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

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

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

• 1 kilogram of Boiled Okra has 1.6 times more Calcium, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Boiled New Zealand Spinach.
• While 1 kg of Boiled and Drained New Zealand Spinach contains 2.4 times more Iron, 1.8 times more Manganese and 17.8 times more Sodium than Boiled and Drained Okra.
• Both Boiled Okra and Boiled New Zealand Spinach contain similar levels of Copper, Magnesium and Water per one kilogram.
• Both Boiled and Drained Okra as well as Boiled and Drained New Zealand Spinach lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Okra has 2.1 times more Carbohydrate, 9.6 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Boiled New Zealand Spinach.
• While 1 kg of Boiled and Drained New Zealand Spinach contains 56 times more Omega 3 than Boiled and Drained Okra.
• 1 kilogram of Boiled Okra provide inadequate amounts of Omega 3
• 1 kilogram of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Okra as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.