Comparing Nutrients in 1 pound 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	2.2% 63.5kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.72% 11.3g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	15% 11g	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	18% 6.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	12% 6.8g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Vitamin A	NA	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	65.2% 0.85mg	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	17% 68μg	52% 209μg	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	151% 136mg	82% 74mg	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	43% 6.44mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1274% 1529μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Calcium	26.3% 263mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	43% 0.39mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	58% 1.33mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.3% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.