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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Cooked Frozen Okra with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	4.27% 5.56g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	NA	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	11% 4.17g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.78% 3.23g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	90% 814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	15% 0.19mg	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	49.6% 198μg	36.2% 145μg	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	21% 19mg	143% 129mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	14.7% 147mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	11% 0.099mg	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	13% 1.03mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	23.3% 0.54mg	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	10.5% 73.4mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.07% 188g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Frozen Okra with Salt have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Mustard Spinach with Salt.
• While 7 oz of Boiled and Drained Mustard Spinach with Salt contain 27.3 times more Vitamin A, 2.6 times more Vitamin B6 and 6.8 times more Vitamin C than Boiled Frozen Okra, drained with Salt.
• 7 ounces of Cooked Frozen Okra with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Okra with Salt have 1.5 times more Copper, 5.7 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus and 4.5 times more Zinc than Boiled Mustard Spinach with Salt.
• While 7 oz of Boiled and Drained Mustard Spinach with Salt contain 2.1 times more Calcium, 1.5 times more Iron and 1.5 times more Potassium than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Mustard Spinach with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium and Zinc
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Mustard Spinach with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Okra with Salt have 2.3 times more Carbohydrate than Boiled Mustard Spinach with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Mustard Spinach with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Mustard Spinach with Salt provide inadequate amounts of Energy in seven ounces.