Comparing Nutrients in 100 calories Boiled Okra VS Boiled New Zealand Spinach

Weight per 100 calories

• Boiled Okra: 455g
• Boiled New Zealand Spinach: 833g

Boiled Okra has 1.8 times more energy per 100g than Boiled New Zealand Spinach. It has very low energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Okra or Boiled New Zealand Spinach?

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Boiled Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	15% 11g	2.87% 2.1g	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	30% 11.4g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	15% 8.5g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	7.07% 63.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	68.6% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	42.7% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	152% 1.98mg	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	52.3% 209μg	16.7% 66.7μg	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	82.3% 74mg	148% 133mg	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	8.2% 1.23mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	2028% 2433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	35% 350mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	71.3% 0.64mg	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% 1.27mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	191% 4.4mg	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	20.8% 145mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	18% 614mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	59.4% 892mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.95mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	11.4% 421g	21.4% 790g	3700g per day for Men 19-50 years

Boiled Okra VS Boiled New Zealand Spinach Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Okra or Boiled New Zealand Spinach?

Lets compare vitamin content per 100 calories of Boiled Okra vs Boiled New Zealand Spinach:

• 100 calories of Boiled Okra have 2.4 times more Vitamin B1, 1.2 times more Vitamin B3 and 3.1 times more Vitamin B9 than Boiled New Zealand Spinach.
• While 100 kcal of Boiled and Drained New Zealand Spinach contain 3.6 times more Vitamin B2, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin C, 8.4 times more Vitamin E and 13.4 times more Vitamin K than Boiled and Drained Okra.
• Both Boiled and Drained Okra as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Okra vs Boiled New Zealand Spinach:

• 100 kcal of Boiled and Drained New Zealand Spinach contain 1.7 times more Copper, 4.3 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 4.1 times more Selenium, 32.7 times more Sodium, 1.3 times more Zinc and 1.9 times more Water than Boiled and Drained Okra.
• Both Boiled Okra and Boiled New Zealand Spinach contain similar levels of Calcium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Okra have 5.2 times more Sugars than Boiled New Zealand Spinach.
• While 100 kcal of Boiled and Drained New Zealand Spinach contain 102.7 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Okra.
• Both Boiled Okra and Boiled New Zealand Spinach offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Boiled Okra provide inadequate amounts of Omega 3
• Both Boiled and Drained Okra as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Omega 6 in 100 calories.