Comparing Nutrients in 500 calories Frozen Okra VS Boiled New Zealand Spinach

Weight per 500 calories

• Frozen Okra: 1667g
• Boiled New Zealand Spinach: 4167g

Frozen Okra has 2.5 times more energy per 100g than Boiled New Zealand Spinach. It has low energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Okra or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	3.5% 1.13g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	146% 2.33g	1.6g per day for Men 19-50 years
Omega 6	6.37% 1.1g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	14.4% 10.4g	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	96% 36.7g	154% 58.3g	38g per day for Men 19-50 years
Protein	50.3% 28g	97% 54g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	343% 4.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	213% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	760% 9.88mg	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	617% 2467μg	83.3% 333μg	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	230% 207mg	741% 667mg	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	36.7% 5.5mg	342% 51.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	686% 823μg	10139% 12167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	135% 1350mg	200% 2000mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	356% 3.2mg	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	119% 9.5mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	317% 1333mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	953% 22mg	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	100% 700mg	131% 917mg	700mg per day for Men 19-50 years
Potassium	103% 3517mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	297% 4458mg	1500mg per day for Men 19-50 years
Zinc	80.3% 8.83mg	117% 13mg	11mg per day for Men 19-50 years
Water	41% 1514g	107% 3950g	3700g per day for Men 19-50 years

Frozen Okra VS Boiled New Zealand Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Okra or Boiled New Zealand Spinach?

Lets compare vitamin content per 500 calories of Frozen Okra vs Boiled New Zealand Spinach:

• 500 calories of Frozen Okra have 7.4 times more Vitamin B9 than Boiled New Zealand Spinach.
• While 500 kcal of Boiled and Drained New Zealand Spinach contain 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.
• Both Frozen Okra and Boiled New Zealand Spinach provide similar amounts of Vitamin B1 per 500 calories.
• Both Frozen Okra, Unprepared as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Okra vs Boiled New Zealand Spinach:

• 500 kcal of Boiled and Drained New Zealand Spinach contain 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, 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.
• Both Frozen Okra and Boiled New Zealand Spinach contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Okra have 1.2 times more Carbohydrate and 4.8 times more Sugars than Boiled New Zealand Spinach.
• While 500 kcal of Boiled and Drained New Zealand Spinach contain 140 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Frozen Okra, Unprepared.
• Both Frozen Okra and Boiled New Zealand Spinach offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Okra provide inadequate amounts of Omega 3
• Both Frozen Okra, Unprepared as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Omega 6 in 500 calories.