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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	4.54% 132kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	7.43% 9.66g	130g per day for Men 19-50 years
Sugars	18% 13g	1.56% 1.13g	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	25% 9.53g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	82.7% 1.08mg	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	113% 454μg	9.07% 36.3μg	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	48.4% 43.5mg	80.6% 72.6mg	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	9.68% 1.45mg	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	181% 217μg	1104% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	33.6% 336mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	39% 0.35mg	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	29.5% 2.36mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	104% 2.4mg	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	24% 168mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 413g	11.6% 430g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Frozen Okra has 2.4 times more Vitamin B1, 1.6 times more Vitamin B3 and 12.5 times more Vitamin B9 than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 6.4 times more Vitamin B6, 1.7 times more Vitamin C, 3.8 times more Vitamin E and 6.1 times more Vitamin K than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Boiled New Zealand Spinach provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Okra has 1.5 times more Calcium, 1.3 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 1.3 times more Iron and 35.7 times more Sodium than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Boiled New Zealand Spinach contain similar levels of Copper and Water per one pound.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained New Zealand Spinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Okra has 3 times more Carbohydrate, 11.5 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 56 times more Omega 3 than Boiled and Drained Frozen Okra.
• 1 pound of Cooked Frozen Okra provide inadequate amounts of Omega 3
• 1 pound of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in one pound.