Comparing Nutrients in 1 pound Boiled New Zealand Spinach VS Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Okra	20%	4%	76%

Macro Nutrients

	Boiled New Zealand Spinach	Okra	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	7.43% 9.66g	26% 33.8g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	16.7% 6.35g	38% 14.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Okra	Recommended Dietary Allowance
Vitamin A	NA	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	9.07% 36.3μg	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	80.6% 72.6mg	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	37% 5.58mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Okra	Recommended Dietary Allowance
Calcium	21.8% 218mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	37.4% 3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	14.3% 100mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 406g	3700g per day for Men 19-50 years

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

• Boiled and Drained New Zealand Spinach has 1.8 times more Vitamin B2, 4.6 times more Vitamin E and 9.3 times more Vitamin K than Raw Okra.
• While Raw Okra contains 6.7 times more Vitamin B1, 2.6 times more Vitamin B3, 7.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Okra have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained New Zealand Spinach as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained New Zealand Spinach has 1.3 times more Selenium and 15.3 times more Sodium than Raw Okra.
• While Raw Okra contains 1.7 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Okra have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained New Zealand Spinach has 56 times more Omega 3 than Raw Okra.
• While Raw Okra contains 2.8 times more Energy, 3.5 times more Carbohydrate, 5.9 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Raw Okra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.