Comparing Nutrients in 7 ounces Boiled Mustard Spinach with Salt VS Boiled Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach with Salt	34%	9%	57%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Boiled Mustard Spinach with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	NA	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	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	4.27% 5.56g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	10.4% 3.97g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	90% 814μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	28.5% 0.37mg	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	36.2% 145μg	23% 91μg	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	143% 129mg	36% 32.3mg	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	NA	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	31.4% 314mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	18.7% 0.17mg	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	20% 1.6mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	25.4% 0.58mg	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	5.1% 35.7mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Spinach with Salt VS Boiled Okra with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Mustard Spinach with Salt versus 7 oz of Boiled Okra with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Mustard Spinach with Salt vs Boiled Okra with Salt:

• 7 ounces of Boiled Mustard Spinach with Salt have 29.3 times more Vitamin A, 1.6 times more Vitamin B9 and 4 times more Vitamin C than Boiled Okra with Salt.
• While 7 oz of Boiled and Drained Okra with Salt contain 3.2 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Boiled Okra with Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Okra with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled and Drained Okra with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Mustard Spinach with Salt vs Boiled Okra with Salt:

• 7 ounces of Boiled Mustard Spinach with Salt have 2.1 times more Calcium, 2.9 times more Iron and 2.1 times more Potassium than Boiled Okra with Salt.
• While 7 oz of Boiled and Drained Okra with Salt contain 1.7 times more Copper, 5.1 times more Magnesium, 1.8 times more Phosphorus and 3.9 times more Zinc than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Boiled Okra with Salt contain similar levels of Manganese, Sodium and Water per seven ounces.
• 7 ounces of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium and Zinc
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled and Drained Okra with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Okra with Salt contain 1.6 times more Carbohydrate than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Boiled Okra with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled and Drained Okra with Salt provide inadequate amounts of Energy in seven ounces.