Comparing Nutrients in 1 pound New Zealand Spinach VS Frozen Okra

Macros Ratio

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

Macro Nutrients

	New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.92% 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	1.73% 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	23% 30g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	18.6% 13.5g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	12% 6.8g	13.7% 7.67g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	14.7% 0.19mg	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	168% 671μg	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	62.5% 56.2mg	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	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1274% 1529μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Calcium	26.3% 263mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	42% 0.38mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	172% 3.96mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	28% 957mg	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	22% 2.4mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11% 412g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of New Zealand Spinach versus 1 lb of 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 Frozen Okra:

• 1 pound of New Zealand Spinach has 1.2 times more Vitamin B2, 1.4 times more Vitamin B5, 7.2 times more Vitamin B6, 2.4 times more Vitamin C, 4.3 times more Vitamin E and 6.8 times more Vitamin K than Frozen Okra.
• While 1 lb of Frozen Okra, Unprepared contains 2.2 times more Vitamin B1, 1.4 times more Vitamin B3 and 9.9 times more Vitamin B9 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of New Zealand Spinach has 1.4 times more Iron and 43.3 times more Sodium than Frozen Okra.
• While 1 lb of Frozen Okra, Unprepared contains 1.4 times more Calcium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Raw New Zealand Spinach.
• Both New Zealand Spinach and Frozen Okra contain similar levels of Copper, Magnesium and Water per one pound.
• Both Raw New Zealand Spinach as well as Frozen Okra, Unprepared 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 Frozen Okra.
• While 1 lb of Frozen Okra, Unprepared contains 2.7 times more Carbohydrate, 10.2 times more Sugars and 1.5 times more Fiber than Raw New Zealand Spinach.
• Both New Zealand Spinach and Frozen Okra offer comparable quantities of Protein per one pound.
• 1 pound of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 1 pound of Frozen Okra provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Frozen Okra, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.