Comparing Nutrients in 100 grams New Zealand Spinach VS Boiled Okra

Macros Ratio

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

Macro Nutrients

	New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Energy	0.48% 14kcal	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	0.1% 0.032g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	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	1.92% 2.5g	3.47% 4.5g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	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	3.95% 1.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Vitamin A	NA	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	3.75% 15μg	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	33.3% 30mg	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	9.47% 1.42mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	281% 337μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Boiled Okra	Recommended Dietary Allowance
Calcium	5.8% 58mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	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	9.3% 39mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	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	4% 28mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	3.82% 130mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raw New Zealand Spinach has 2.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.8 times more Vitamin C, 5.3 times more Vitamin E and 8.4 times more Vitamin K than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 3.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.1 times more Vitamin B9 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw New Zealand Spinach has 2.9 times more Iron, 2.2 times more Manganese, 1.8 times more Selenium and 21.7 times more Sodium than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.3 times more Calcium than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Boiled and Drained Okra have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw New Zealand Spinach has 66 times more Omega 3 than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.8 times more Carbohydrate, 8.3 times more Sugars and 1.7 times more Fiber than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Boiled and Drained Okra have similar amounts of Protein per 100 g.
• Both Raw New Zealand Spinach as well as Boiled and Drained Okra have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.