Comparing Nutrients in 1 pound Mustard Spinach VS Okra

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Okra	20%	4%	76%

Macro Nutrients

	Mustard Spinach	Okra	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	26% 33.8g	130g per day for Men 19-50 years
Sugars	NA	9.26% 6.7g	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	3.57% 2.6g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 2.72g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	38% 14.5g	38g per day for Men 19-50 years
Protein	18% 9.98g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Okra	Recommended Dietary Allowance
Vitamin A	249% 2245μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	75% 0.98mg	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	180% 721μg	68% 272μg	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	655% 590mg	116% 104mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Okra	Recommended Dietary Allowance
Calcium	95% 953mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	55% 0.49mg	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	85% 6.8mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	80.3% 1.85mg	155% 3.57mg	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	18% 127mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	60% 2037mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Okra per 1 lb

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

Lets compare vitamin content per 1 pound of Mustard Spinach vs Okra:

• 1 pound of Mustard Spinach has 13.8 times more Vitamin A, 1.6 times more Vitamin B2, 2.7 times more Vitamin B9 and 5.7 times more Vitamin C than Okra.
• While 1 lb of Raw Okra contains 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Mustard Spinach.
• Both Raw Mustard Spinach as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mustard Spinach vs Okra:

• 1 pound of Mustard Spinach has 2.6 times more Calcium, 2.4 times more Iron and 1.5 times more Potassium than Okra.
• While 1 lb of Raw Okra contains 1.5 times more Copper, 5.2 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus and 3.4 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Okra contain similar levels of Water per one pound.
• 1 pound of Mustard Spinach lack sufficient amounts of Zinc
• Both Raw Mustard Spinach as well as Raw Okra lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Okra contains 1.9 times more Carbohydrate than Raw Mustard Spinach.
• Both Mustard Spinach and Okra offer comparable quantities of Fiber and Protein per one pound.
• Both Raw Mustard Spinach as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.