Comparing Nutrients in 100 grams Boiled New Zealand Spinach VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Boiled New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	0.41% 12kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.065% 0.011g	0.37% 0.063g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.64% 2.13g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	0.34% 0.25g	3.96% 2.87g	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	3.7% 1.4g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	3.85% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.12% 0.26mg	4.18% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.2% 0.24mg	2.85% 0.037mg	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	2% 8μg	25% 100μg	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	17.8% 16mg	10.7% 9.6mg	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	8.2% 1.23mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	243% 292μg	40% 47.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	4.8% 48mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	8.44% 0.076mg	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	8.25% 0.66mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	36.7% 0.84mg	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	3.14% 22mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	7.13% 107mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach VS Cooked Frozen Okra per 100 g

Compare the macro and micronutrient content in 100 g of Boiled New Zealand Spinach versus 100 g of Cooked Frozen Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled New Zealand Spinach vs Cooked Frozen Okra:

• 100 grams of Boiled New Zealand Spinach have 1.2 times more Vitamin B5, 6.4 times more Vitamin B6, 1.7 times more Vitamin C, 3.8 times more Vitamin E and 6.1 times more Vitamin K than Cooked Frozen Okra.
• While 100 g of Boiled and Drained Frozen Okra contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B3 and 12.5 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Cooked Frozen Okra provide similar amounts of Vitamin B2 per 100 grams.
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled New Zealand Spinach vs Cooked Frozen Okra:

• 100 grams of Boiled New Zealand Spinach have 1.3 times more Iron and 35.7 times more Sodium than Cooked Frozen Okra.
• While 100 g of Boiled and Drained Frozen Okra contain 1.5 times more Calcium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Cooked Frozen Okra contain similar levels of Copper, Magnesium and Water per 100 grams.
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Frozen Okra lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled New Zealand Spinach have 56 times more Omega 3 than Cooked Frozen Okra.
• While 100 g of Boiled and Drained Frozen Okra contain 3 times more Carbohydrate, 11.5 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained New Zealand Spinach.
• 100 grams of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• 100 grams of Cooked Frozen Okra provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Frozen Okra provide inadequate amounts of Energy and Omega 6 in 100 grams.