Comparing Nutrients in 1 pound New Zealand Spinach VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	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	0.45% 0.15g	0.89% 0.29g	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	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.72% 11.3g	22.4% 29g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	18% 6.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	12% 6.8g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	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	17% 68μg	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	151% 136mg	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	43% 6.44mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1274% 1529μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	26.3% 263mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	42% 177mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	18% 127mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Cooked Frozen Okra per 1 lb

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

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

• 1 pound of New Zealand Spinach has 1.4 times more Vitamin B2, 1.5 times more Vitamin B5, 8.2 times more Vitamin B6, 3.1 times more Vitamin C, 4.4 times more Vitamin E and 7.1 times more Vitamin K than Cooked Frozen Okra.
• While 1 lb of Boiled and Drained Frozen Okra contains 1.8 times more Vitamin B1 and 6.7 times more Vitamin B9 than Raw New Zealand Spinach.
• Both New Zealand Spinach and Cooked Frozen Okra provide similar amounts of Vitamin B3 per one pound.
• Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of New Zealand Spinach has 1.2 times more Copper, 1.5 times more Iron and 43.3 times more Sodium than Cooked Frozen Okra.
• While 1 lb of Boiled and Drained Frozen Okra contains 1.3 times more Calcium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Raw New Zealand Spinach.
• Both New Zealand Spinach and Cooked Frozen Okra contain similar levels of Magnesium and Water per one pound.
• Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Okra lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of New Zealand Spinach has 66 times more Omega 3 than Cooked Frozen Okra.
• While 1 lb of Boiled and Drained Frozen Okra contains 2.6 times more Carbohydrate, 9.9 times more Sugars and 1.4 times more Fiber than Raw New Zealand Spinach.
• Both New Zealand Spinach and Cooked Frozen Okra offer comparable quantities of Protein per one pound.
• 1 pound of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 1 pound of Cooked Frozen Okra provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Okra provide inadequate amounts of Energy and Omega 6 in one pound.