Comparing Nutrients in 300 calories Boiled New Zealand Spinach VS Okra

Weight per 300 calories

• Boiled New Zealand Spinach: 2500g
• Okra: 909g

Raw Okra has 2.8 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 Okra?

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Okra	20%	4%	76%

Macro Nutrients

	Boiled New Zealand Spinach	Okra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.28g	1.4% 0.24g	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	52% 67.7g	130g per day for Men 19-50 years
Sugars	8.62% 6.25g	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	7.15% 5.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 5.45g	g per day for Men 19-50 years
Fiber	92% 35g	76.6% 29g	38g per day for Men 19-50 years
Protein	58% 32.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Okra	Recommended Dietary Allowance
Vitamin A	NA	36.4% 327μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.75mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	456% 5.93mg	150% 1.95mg	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	136% 545μg	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	232% 209mg	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	16.4% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6083% 7300μg	237% 285μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Okra	Recommended Dietary Allowance
Calcium	120% 1200mg	74.5% 745mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	110% 0.99mg	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	70.5% 5.64mg	8mg per day for Men 19-50 years
Magnesium	190% 800mg	123% 518mg	420mg per day for Men 19-50 years
Manganese	572% 13mg	311% 7.16mg	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	79.2% 555mg	700mg per day for Men 19-50 years
Potassium	75% 2550mg	80% 2718mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	11.6% 6.36μg	55μg per day for Men 19-50 years
Sodium	178% 2675mg	4.24% 63.6mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	48% 5.27mg	11mg per day for Men 19-50 years
Water	64% 2370g	22% 814g	3700g per day for Men 19-50 years

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

• Boiled and Drained New Zealand Spinach has 4.9 times more Vitamin B2, 2.9 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin C, 12.5 times more Vitamin E and 25.7 times more Vitamin K than Raw Okra.
• While Raw Okra contains 2.4 times more Vitamin B1 and 2.7 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Okra have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained New Zealand Spinach as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained New Zealand Spinach has 1.6 times more Calcium, 1.9 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 3.5 times more Selenium, 42 times more Sodium, 1.5 times more Zinc and 2.9 times more Water than Raw Okra.
• Both Boiled and Drained New Zealand Spinach and Raw Okra have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained New Zealand Spinach has 2.5 times more Fat, 154 times more Omega 3, 1.2 times more Fiber and 1.9 times more Protein than Raw Okra.
• While Raw Okra contains 1.3 times more Carbohydrate and 2.2 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Okra have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained New Zealand Spinach as well as Raw Okra have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.