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Comparing Nutrients in 100 grams New Zealand SpinachVS Boiled Okra

Macros Ratio

Protein Fat Carbs

New Zealand Spinach
34%
10%
56%
Boiled Okra
27%
7%
66%
100 g ▼

Macro Nutrients

0.48%14kcal
Energy
0.76%22kcal
14 kcalvs22 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.21%0.2g
Fat
0.22%0.21g
0.2 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.032g
Saturated Fat
0.14%0.045g
0.032 gvs0.045 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.13%0.066g
Omega 3
0.063%0.001g
0.066 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.076%0.013g
Omega 6
0.26%0.045g
0.013 gvs0.045 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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1.92%2.5g
Carbohydrate
3.47%4.5g
2.5 gvs4.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.4%0.29g
Sugars
3.3%2.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.29 gvs2.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.95%1.5g
Fiber
6.58%2.5g
1.5 gvs2.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
2.68%1.5g
Protein
3.34%1.87g
1.5 gvs1.87 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
1.56%14μg
RAE, retinol activity equivalents
NA μgvs14 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.33%0.04mg
Vitamin B1
11%0.13mg
Thiamine
0.04 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10%0.13mg
Vitamin B2
4.23%0.055mg
Riboflavin
0.13 mgvs0.055 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.13%0.5mg
Vitamin B3
5.44%0.87mg
Niacin, nicotinic acid, niacinamide
0.5 mgvs0.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.24%0.31mg
Vitamin B5
4.26%0.21mg
Pantothenic acid
0.31 mgvs0.21 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.4%0.3mg
Vitamin B6
14.4%0.19mg
Pyridoxine
0.3 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.75%15μg
Vitamin B9
11.5%46μg
Folates and Folic Acid
15 μgvs46 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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33.3%30mg
Vitamin C
18%16.3mg
Ascorbic acid
30 mgvs16.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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9.47%1.42mg
Vitamin E
1.8%0.27mg
Tocopherols and Tocotrienols
1.42 mgvs0.27 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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281%337μg
Vitamin K
33.3%40μg
Phytomenadione or phylloquinone
337 μgvs40 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.8%58mg
Calcium
7.7%77mg
58 mgvs77 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.3%0.093mg
Copper
9.44%0.085mg
0.093 mgvs0.085 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10%0.8mg
Iron
3.5%0.28mg
0.8 mgvs0.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.3%39mg
Magnesium
8.57%36mg
39 mgvs36 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27.8%0.64mg
Manganese
12.8%0.29mg
0.64 mgvs0.29 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4%28mg
Phosphorus
4.57%32mg
28 mgvs32 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.82%130mg
Potassium
3.97%135mg
130 mgvs135 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.27%0.7μg
Selenium
0.73%0.4μg
0.7 μgvs0.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
8.67%130mg
Sodium
0.4%6mg
130 mgvs6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.45%0.38mg
Zinc
3.9%0.43mg
0.38 mgvs0.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.54%94g
Water
2.5%93g
94 gvs93 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of New Zealand Spinach vs Boiled Okra:
Comparing minerals per 100 grams for New Zealand Spinach vs Boiled Okra:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: