Comparing Nutrients in 300 calories Boiled New Zealand Spinach VS Frozen Okra

Weight per 300 calories

• Boiled New Zealand Spinach: 2500g
• Frozen Okra: 1000g

Frozen Okra, Unprepared has 2.5 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is low in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Which food has more nutrients per 300 calories - Boiled New Zealand Spinach or Frozen Okra?

Macros Ratio

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

Macro Nutrients

	Boiled New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.28g	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	51% 66.3g	130g per day for Men 19-50 years
Sugars	8.62% 6.25g	41% 29.7g	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	92% 35g	58% 22g	38g per day for Men 19-50 years
Protein	58% 32.5g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.75mg	44.3% 7.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	456% 5.93mg	32.3% 0.42mg	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	50% 200μg	370% 1480μg	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	444% 400mg	138% 124mg	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	205% 30.8mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6083% 7300μg	412% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Calcium	120% 1200mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	92% 0.83mg	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	206% 16.5mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	190% 800mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	572% 13mg	380% 8.73mg	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	78.6% 550mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	75% 2550mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	178% 2675mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	64% 2370g	24.5% 908g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled New Zealand Spinach vs Frozen Okra:

• Boiled and Drained New Zealand Spinach has 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 14.1 times more Vitamin B6, 3.2 times more Vitamin C, 9.3 times more Vitamin E and 14.8 times more Vitamin K than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 7.4 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Frozen Okra, Unprepared have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained New Zealand Spinach as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled New Zealand Spinach vs Frozen Okra:

• Boiled and Drained New Zealand Spinach has 1.5 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium, 3.8 times more Selenium, 89.2 times more Sodium, 1.5 times more Zinc and 2.6 times more Water than Frozen Okra, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained New Zealand Spinach has 1.7 times more Fat, 140 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 2.4 times more Omega 6 and 4.8 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Frozen Okra, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained New Zealand Spinach as well as Frozen Okra, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.