Comparing Nutrients in 100 grams New Zealand Spinach VS Frozen Okra

Macros Ratio

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

Macro Nutrients

	New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Energy	0.48% 14kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.2% 0.065g	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	0.38% 0.065g	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	5.1% 6.63g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	4.1% 2.97g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	4.32% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	3.23% 0.042mg	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	37% 148μg	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	13.8% 12.4mg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	281% 337μg	41% 49.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Frozen Okra	Recommended Dietary Allowance
Calcium	5.8% 58mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	9.22% 0.083mg	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	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	38% 0.87mg	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	6% 42mg	700mg per day for Men 19-50 years
Potassium	3.82% 130mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.45% 91g	3700g per day for Men 19-50 years

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

• Raw New Zealand Spinach has 1.2 times more Vitamin B2, 1.4 times more Vitamin B5, 7.2 times more Vitamin B6, 2.4 times more Vitamin C, 4.3 times more Vitamin E and 6.8 times more Vitamin K than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 2.2 times more Vitamin B1, 1.4 times more Vitamin B3 and 9.9 times more Vitamin B9 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw New Zealand Spinach has 1.4 times more Iron and 43.3 times more Sodium than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 1.4 times more Calcium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Frozen Okra, Unprepared have similar amounts of Copper, Magnesium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw New Zealand Spinach has 66 times more Omega 3 than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 2.1 times more Energy, 2.7 times more Carbohydrate, 10.2 times more Sugars and 1.5 times more Fiber than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Frozen Okra, Unprepared have similar amounts of Protein per 100 g.
• Both Raw New Zealand Spinach as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.