Comparing Nutrients in 5 ounces Frozen Okra VS 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	1.47% 42.5kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.23% 9.4g	2.32% 3g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	0.49% 0.35g	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	8.2% 3.1g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.28% 2.4g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.12% 0.31mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	26% 0.34mg	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	52.4% 210μg	2.83% 11.3μg	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	19.5% 17.6mg	25% 22.7mg	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	3.1% 0.47mg	11.6% 1.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.4% 70μg	345% 414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	11.5% 115mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	10% 0.81mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	32.4% 0.75mg	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	8.5% 59.5mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.63% 134g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Okra have 3 times more Vitamin B1, 1.8 times more Vitamin B3 and 18.5 times more Vitamin B9 than Boiled New Zealand Spinach.
• While 5 oz of Boiled and Drained New Zealand Spinach contain 5.6 times more Vitamin B6, 1.3 times more Vitamin C, 3.7 times more Vitamin E and 5.9 times more Vitamin K than Frozen Okra, Unprepared.
• Both Frozen Okra and Boiled New Zealand Spinach provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Frozen Okra, Unprepared as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Okra have 1.7 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Boiled New Zealand Spinach.
• While 5 oz of Boiled and Drained New Zealand Spinach contain 35.7 times more Sodium than Frozen Okra, Unprepared.
• Both Frozen Okra and Boiled New Zealand Spinach contain similar levels of Copper, Iron and Water per five ounces.
• Both Frozen Okra, Unprepared as well as Boiled and Drained New Zealand Spinach lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Okra have 3.1 times more Carbohydrate, 11.9 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Boiled New Zealand Spinach.
• While 5 oz of Boiled and Drained New Zealand Spinach contain 56 times more Omega 3 than Frozen Okra, Unprepared.
• 5 ounces of Frozen Okra provide inadequate amounts of Omega 3
• 5 ounces of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Frozen Okra, Unprepared as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.