Comparing Nutrients in 5 ounces New Zealand Spinach VS Cooked Frozen Okra

Macros Ratio

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

Macro Nutrients

	New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	0.68% 20kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.73% 3.54g	7% 9.1g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	5.6% 4.07g	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	5.6% 2.13g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.85% 0.44mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	4.03% 0.052mg	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	5.3% 21.3μg	35.4% 142μg	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	47.2% 42.5mg	15% 13.6mg	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	13.4% 2mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	56.5% 67.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	12% 0.11mg	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	14% 1.13mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	52% 1.2mg	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	5.67% 39.7mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Cooked Frozen Okra per 5 oz

Compare the macro and micronutrient content in 5 oz of New Zealand Spinach versus 5 oz of Cooked Frozen Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of New Zealand Spinach vs Cooked Frozen Okra:

• 5 ounces of New Zealand Spinach have 1.4 times more Vitamin B2, 1.5 times more Vitamin B5, 8.2 times more Vitamin B6, 3.1 times more Vitamin C, 4.4 times more Vitamin E and 7.1 times more Vitamin K than Cooked Frozen Okra.
• While 5 oz of Boiled and Drained Frozen Okra contain 1.8 times more Vitamin B1 and 6.7 times more Vitamin B9 than Raw New Zealand Spinach.
• Both New Zealand Spinach and Cooked Frozen Okra provide similar amounts of Vitamin B3 per five ounces.
• Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for New Zealand Spinach vs Cooked Frozen Okra:

• 5 ounces of New Zealand Spinach have 1.2 times more Copper, 1.5 times more Iron and 43.3 times more Sodium than Cooked Frozen Okra.
• While 5 oz of Boiled and Drained Frozen Okra contain 1.3 times more Calcium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Raw New Zealand Spinach.
• Both New Zealand Spinach and Cooked Frozen Okra contain similar levels of Magnesium and Water per five ounces.
• Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Okra lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of New Zealand Spinach have 66 times more Omega 3 than Cooked Frozen Okra.
• While 5 oz of Boiled and Drained Frozen Okra contain 2.6 times more Carbohydrate, 9.9 times more Sugars and 1.4 times more Fiber than Raw New Zealand Spinach.
• Both New Zealand Spinach and Cooked Frozen Okra offer comparable quantities of Protein per five ounces.
• 5 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 5 ounces of Cooked Frozen Okra provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Boiled and Drained Frozen Okra provide inadequate amounts of Energy and Omega 6 in five ounces.