Comparing Nutrients in 7 ounces Boiled New Zealand Spinach VS Frozen Okra

Macros Ratio

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

Macro Nutrients

	Boiled New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Energy	0.82% 24kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.25% 4.23g	10% 13g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	8.13% 5.9g	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	7.3% 2.78g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	6.4% 0.083mg	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	3.97% 16μg	73.4% 294μg	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	35.3% 31.8mg	27.3% 24.6mg	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	16.3% 2.44mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	483% 579μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Calcium	9.53% 95mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	18.3% 0.16mg	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	16.4% 1.3mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	75.3% 1.73mg	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	6.24% 43.7mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled New Zealand Spinach vs Frozen Okra:

• Boiled and Drained New Zealand Spinach has 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.
• While Frozen Okra, Unprepared contains 3 times more Vitamin B1, 1.8 times more Vitamin B3 and 18.5 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Frozen Okra, Unprepared have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Boiled and Drained New Zealand Spinach as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled New Zealand Spinach vs Frozen Okra:

• Boiled and Drained New Zealand Spinach has 1.5 times more Selenium and 35.7 times more Sodium than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 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 and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Frozen Okra, Unprepared have similar amounts of Copper, Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained New Zealand Spinach has 56 times more Omega 3 than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 2.5 times more Energy, 3.1 times more Carbohydrate, 11.9 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.