Comparing Nutrients in 500 calories Cooked Frozen Okra with Salt VS Boiled Mustard Spinach with Salt

Weight per 500 calories

• Cooked Frozen Okra with Salt: 1724g
• Boiled Mustard Spinach with Salt: 3125g

Cooked Frozen Okra with Salt has 1.8 times more energy per 100g than Boiled Mustard Spinach with Salt. It has very low energy density when compared to other foods. Boiled and Drained Mustard Spinach with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Okra with Salt or Boiled Mustard Spinach with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Cooked Frozen Okra with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	NA	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	NA	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	95% 36.2g	164% 62.5g	38g per day for Men 19-50 years
Protein	50% 28g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	1424% 12813μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.66mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	74.4% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	233% 3.03mg	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	431% 1724μg	570% 2281μg	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	184% 166mg	2257% 2031mg	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	36.8% 5.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	687% 824μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	128% 1276mg	494% 4938mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	174% 1.56mg	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	112% 8.97mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	367% 8.44mg	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	91% 638mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	93% 3172mg	262% 8906mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	275% 4121mg	521% 7813mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	42.5% 1571g	80% 2953g	3700g per day for Men 19-50 years

Cooked Frozen Okra With Salt VS Boiled Mustard Spinach With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Okra with Salt or Boiled Mustard Spinach with Salt?

Lets compare vitamin content per 500 calories of Cooked Frozen Okra with Salt vs Boiled Mustard Spinach with Salt:

• 500 kcal of Boiled and Drained Mustard Spinach with Salt contain 49.5 times more Vitamin A, 1.3 times more Vitamin B3, 4.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 12.3 times more Vitamin C than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Mustard Spinach with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 calories.
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Okra with Salt vs Boiled Mustard Spinach with Salt:

• 500 calories of Cooked Frozen Okra with Salt have 3.2 times more Magnesium, 1.7 times more Manganese and 2.5 times more Zinc than Boiled Mustard Spinach with Salt.
• While 500 kcal of Boiled and Drained Mustard Spinach with Salt contain 3.9 times more Calcium, 2.8 times more Iron, 2.8 times more Potassium, 1.8 times more Selenium, 1.9 times more Sodium and 1.9 times more Water than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Mustard Spinach with Salt contain similar levels of Copper and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Okra with Salt have 1.3 times more Carbohydrate than Boiled Mustard Spinach with Salt.
• While 500 kcal of Boiled and Drained Mustard Spinach with Salt contain 1.7 times more Fiber and 1.9 times more Protein than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Mustard Spinach with Salt offer comparable quantities of Energy per 500 calories.