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

Macros Ratio

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

Macro Nutrients

	Frozen Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	4.7% 136kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.92% 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	1.73% 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	23% 30g	7.43% 9.66g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	26.3% 9.98g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	13.7% 7.67g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	168% 671μg	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	62.5% 56.2mg	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	9.98% 1.5mg	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	1104% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	36.7% 367mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	32.3% 2.6mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	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	27.2% 191mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	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	22% 2.4mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 412g	11.6% 430g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Okra has 3 times more Vitamin B1, 1.8 times more Vitamin B3 and 18.5 times more Vitamin B9 than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 5.6 times more Vitamin B6, 1.3 times more Vitamin C, 3.7 times more Vitamin E and 5.9 times more Vitamin K than Frozen Okra, Unprepared.
• Both Frozen Okra and Boiled New Zealand Spinach provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• Both Frozen Okra, Unprepared 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 Frozen Okra vs Boiled New Zealand Spinach:

• 1 pound of Frozen Okra has 1.7 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 35.7 times more Sodium than Frozen Okra, Unprepared.
• Both Frozen Okra and Boiled New Zealand Spinach contain similar levels of Copper, Iron and Water per one pound.
• Both Frozen Okra, Unprepared 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 Frozen Okra has 3.1 times more Carbohydrate, 11.9 times more Sugars, 1.6 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 Frozen Okra, Unprepared.
• 1 pound of Frozen Okra provide inadequate amounts of Omega 3
• 1 pound of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Frozen Okra, Unprepared as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in one pound.