Comparing Nutrients in 7 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	0.96% 27.8kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	3.8% 4.96g	10% 13g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	7.83% 2.98g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	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	6.6% 0.079mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	7.44% 29.8μg	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	66% 59.5mg	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	18.8% 2.8mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	557% 669μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Calcium	11.5% 115mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	20% 1.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	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	7.94% 55.6mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	5.04% 187g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Frozen Okra per 7 oz

Compare the macro and micronutrient content in 7 oz of New Zealand Spinach versus 7 oz of Frozen Okra to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 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 7 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 seven ounces.

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

• 7 ounces of New Zealand Spinach have 1.4 times more Iron and 43.3 times more Sodium than Frozen Okra.
• While 7 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 seven ounces.
• Both Raw New Zealand Spinach as well as Frozen Okra, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of New Zealand Spinach have 66 times more Omega 3 than Frozen Okra.
• While 7 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 seven ounces.
• 7 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 7 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 seven ounces.

Frequently Asked Questions about New Zealand Spinach VS Frozen Okra

What are the health benefits of New Zealand Spinach compared to Frozen Okra?

New Zealand spinach is a good source of vitamins A, C, and K, as well as minerals like iron and calcium. It is also low in calories and high in antioxidants. On the other hand, frozen okra is a good source of fiber, vitamins C and K, and minerals like magnesium and folate. Both are nutritious options, but New Zealand spinach may have a slight edge in terms of vitamin content.

Can I lose weight easier by eating more New Zealand Spinach or Frozen Okra?

Both New Zealand spinach and frozen okra are nutritious choices for weight loss due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can support weight loss and overall health.

Should I eat more New Zealand Spinach or more Frozen Okra to gain more muscles while training consistently?

Both New Zealand spinach and frozen okra are great sources of plant-based protein, which is essential for muscle growth and repair. However, frozen okra is slightly higher in protein content compared to New Zealand spinach. Therefore, if your goal is to gain more muscle while training consistently, you may want to consider incorporating more frozen okra into your diet. Additionally, be sure to include a variety of plant-based protein sources in your meals to ensure you are meeting your protein needs for muscle building.

What is the environmental impact of producing New Zealand Spinach compared to Frozen Okra?

New Zealand Spinach generally has a lower environmental impact compared to Frozen Okra. New Zealand Spinach is a leafy green vegetable that can be grown locally in many regions, reducing the carbon footprint associated with transportation. On the other hand, Frozen Okra may require more resources for cultivation, processing, and transportation, especially if it is not grown locally. Overall, choosing locally grown and minimally processed foods like New Zealand Spinach can help reduce the environmental impact of food production.