Comparing Nutrients in 5 ounces New Zealand Spinach VS 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	0.68% 20kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.29% 0.092g	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	0.54% 0.092g	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	7.23% 9.4g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	5.8% 4.2g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	4.28% 2.4g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	6.27% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.85% 0.44mg	6.12% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	4.58% 0.06mg	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	52.4% 210μg	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	19.5% 17.6mg	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	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	58.4% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	13% 0.12mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	54% 1.24mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	8.8% 299mg	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	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.48% 129g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of New Zealand Spinach versus 5 oz of 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 Frozen Okra:

• 5 ounces of New Zealand Spinach have 1.2 times more Vitamin B2, 1.4 times more Vitamin B5, 7.2 times more Vitamin B6, 2.4 times more Vitamin C, 4.3 times more Vitamin E and 6.8 times more Vitamin K than Frozen Okra.
• While 5 oz of Frozen Okra, Unprepared contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B3 and 9.9 times more Vitamin B9 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of New Zealand Spinach have 1.4 times more Iron and 43.3 times more Sodium than Frozen Okra.
• While 5 oz of Frozen Okra, Unprepared contain 1.4 times more Calcium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Raw New Zealand Spinach.
• Both New Zealand Spinach and Frozen Okra contain similar levels of Copper, Magnesium and Water per five ounces.
• Both Raw New Zealand Spinach as well as Frozen Okra, Unprepared 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 Frozen Okra.
• While 5 oz of Frozen Okra, Unprepared contain 2.7 times more Carbohydrate, 10.2 times more Sugars and 1.5 times more Fiber than Raw New Zealand Spinach.
• Both New Zealand Spinach and Frozen Okra offer comparable quantities of Protein per five ounces.
• 5 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 5 ounces of Frozen Okra provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Frozen Okra, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.