Comparing Nutrients in 300 calories New Zealand Spinach VS Frozen Okra

Weight per 300 calories

• New Zealand Spinach: 2143g
• Frozen Okra: 1000g

Frozen Okra, Unprepared has 2.1 times more energy per unit of mass than Raw New Zealand Spinach, which is low in comparison to other foods. New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - New Zealand Spinach or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.69g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	88.4% 1.4g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.64% 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	41.2% 53.6g	51% 66.3g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	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	84.6% 32g	58% 22g	38g per day for Men 19-50 years
Protein	57.4% 32g	30% 17g	56g per day for Men 19-50 years

Vitamins

	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	71.4% 0.86mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.8mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	44.3% 7.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	501% 6.5mg	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	80.4% 321μg	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	714% 643mg	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	203% 30.4mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6018% 7221μg	412% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Calcium	124% 1243mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	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	214% 17mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	199% 836mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	595% 13.7mg	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	85.7% 600mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	82% 2786mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	186% 2786mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	54.4% 2014g	24.5% 908g	3700g per day for Men 19-50 years

New Zealand Spinach VS Frozen Okra Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - New Zealand Spinach or Frozen Okra?

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

• 300 calories of New Zealand Spinach have 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 15.5 times more Vitamin B6, 5.2 times more Vitamin C, 9.2 times more Vitamin E and 14.6 times more Vitamin K than Frozen Okra.
• While 300 kcal of Frozen Okra, Unprepared contain 4.6 times more Vitamin B9 than Raw New Zealand Spinach.
• Both New Zealand Spinach and Frozen Okra provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw New Zealand Spinach as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of New Zealand Spinach have 1.5 times more Calcium, 2.4 times more Copper, 3 times more Iron, 1.9 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.5 times more Selenium, 92.9 times more Sodium, 1.5 times more Zinc and 2.2 times more Water than Frozen Okra.

Comparison of macro-nutrients per 300 calories:

• 300 calories of New Zealand Spinach have 141.4 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Frozen Okra.
• While 300 kcal of Frozen Okra, Unprepared contain 4.8 times more Sugars than Raw New Zealand Spinach.
• Both New Zealand Spinach and Frozen Okra offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Okra provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Frozen Okra, Unprepared provide inadequate amounts of Omega 6 in 300 calories.