Comparing Nutrients in 1 pound Boiled Mustard Spinach with Salt VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach with Salt	34%	9%	57%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Boiled Mustard Spinach with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	22.4% 29g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	24% 9.07g	25% 9.53g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	207% 1860μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	13% 0.17mg	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	82.8% 331μg	113% 454μg	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	328% 295mg	48.4% 43.5mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	71.7% 717mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	38.3% 0.34mg	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	45.4% 3.63mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	166% 3.83mg	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	11.7% 81.6mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Spinach with Salt VS Cooked Frozen Okra with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Mustard Spinach with Salt versus 1 lb of Cooked Frozen Okra with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Mustard Spinach with Salt vs Cooked Frozen Okra with Salt:

• 1 pound of Boiled Mustard Spinach with Salt has 27.3 times more Vitamin A, 2.6 times more Vitamin B6 and 6.8 times more Vitamin C than Cooked Frozen Okra with Salt.
• While 1 lb of Boiled Frozen Okra, drained with Salt contains 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Mustard Spinach with Salt.
• 1 pound of Cooked Frozen Okra with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Mustard Spinach with Salt vs Cooked Frozen Okra with Salt:

• 1 pound of Boiled Mustard Spinach with Salt has 2.1 times more Calcium, 1.5 times more Iron and 1.5 times more Potassium than Cooked Frozen Okra with Salt.
• While 1 lb of Boiled Frozen Okra, drained with Salt contains 1.5 times more Copper, 5.7 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus and 4.5 times more Zinc than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Cooked Frozen Okra with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium and Zinc
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled Frozen Okra, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen Okra, drained with Salt contains 2.3 times more Carbohydrate than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Cooked Frozen Okra with Salt offer comparable quantities of Fiber and Protein per one pound.
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Energy in one pound.