Comparing Nutrients in 7 ounces Boiled New Zealand Spinach VS Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Okra	20%	4%	76%

Macro Nutrients

	Boiled New Zealand Spinach	Okra	Recommended Dietary Allowance
Energy	0.82% 24kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.16% 0.052g	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	0.3% 0.052g	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	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	4.05% 2.94g	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	1.56% 1.13g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Okra	Recommended Dietary Allowance
Vitamin A	NA	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	33% 0.43mg	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	29.8% 119μg	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	50.7% 45.6mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	483% 579μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Okra	Recommended Dietary Allowance
Calcium	9.53% 95mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	24% 0.22mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	68% 1.56mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.8% 178g	3700g per day for Men 19-50 years

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

• Boiled and Drained New Zealand Spinach has 1.8 times more Vitamin B2, 4.6 times more Vitamin E and 9.3 times more Vitamin K than Raw Okra.
• While Raw Okra contains 6.7 times more Vitamin B1, 2.6 times more Vitamin B3, 7.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Okra have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Boiled and Drained New Zealand Spinach as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained New Zealand Spinach has 1.3 times more Selenium and 15.3 times more Sodium than Raw Okra.
• While Raw Okra contains 1.7 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Okra have similar amounts of 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 Raw Okra.
• While Raw Okra contains 2.8 times more Energy, 3.5 times more Carbohydrate, 5.9 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Raw Okra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.