Comparing Nutrients in 100 grams Boiled Mustard Spinach with Salt VS Boiled Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach with Salt	34%	9%	57%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Boiled Mustard Spinach with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	0.55% 16kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.15% 2.8g	3.47% 4.5g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	5.26% 2g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.38% 0.12mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	14.4% 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	18.3% 73μg	11.5% 46μg	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	72.2% 65mg	18% 16.3mg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	16% 158mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	5.56% 0.05mg	9.44% 0.085mg	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	10% 0.8mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	12.8% 0.29mg	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	2.57% 18mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	8.4% 285mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Spinach with Salt VS Boiled Okra with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Mustard Spinach with Salt versus 100 g of Boiled Okra with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Mustard Spinach with Salt vs Boiled Okra with Salt:

• 100 grams of Boiled Mustard Spinach with Salt have 29.3 times more Vitamin A, 1.6 times more Vitamin B9 and 4 times more Vitamin C than Boiled Okra with Salt.
• While 100 g of Boiled and Drained Okra with Salt contain 3.2 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Boiled Okra with Salt provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Boiled Okra with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled and Drained Okra with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Mustard Spinach with Salt vs Boiled Okra with Salt:

• 100 grams of Boiled Mustard Spinach with Salt have 2.1 times more Calcium, 2.9 times more Iron and 2.1 times more Potassium than Boiled Okra with Salt.
• While 100 g of Boiled and Drained Okra with Salt contain 1.7 times more Copper, 5.1 times more Magnesium, 1.8 times more Phosphorus and 3.9 times more Zinc than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Boiled Okra with Salt contain similar levels of Manganese, Sodium and Water per 100 grams.
• 100 grams of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium and Zinc
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled and Drained Okra with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Okra with Salt contain 1.6 times more Carbohydrate than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Boiled Okra with Salt offer comparable quantities of Fiber and Protein per 100 grams.
• Both Boiled and Drained Mustard Spinach with Salt as well as Boiled and Drained Okra with Salt provide inadequate amounts of Energy in 100 grams.