Comparing Nutrients in 100 calories New Zealand SpinachVS Boiled Okra

Weight per 100 calories

New Zealand Spinach

714g

Boiled Okra

455g

Boiled and Drained Okra has 1.6 times more energy per unit of mass than Raw New Zealand Spinach, which is very low in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - New Zealand Spinach or Boiled Okra?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Boiled Okra

27%

66%

100 kcal ▼

Macro Nutrients

New Zealand Spinachvs Boiled Okra

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.47%1.43g

Fat

0.98%0.95g

1.43 gvs0.95 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g

Saturated Fat

0.64%0.2g

0.23 gvs0.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29.5%0.47g

Omega 3

0.28%0.005g

0.47 gvs0.005 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.55%0.093g

Omega 6

1.2%0.2g

0.093 gvs0.2 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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13.7%18g

Carbohydrate

15.8%20.5g

18 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.86%2.07g

Sugars

15%11g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.07 gvs11 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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28%10.7g

Fiber

30%11.4g

10.7 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.7g

Protein

15%8.5g

10.7 gvs8.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

New Zealand Spinachvs Boiled Okra

Vitamin A

7.07%63.6μg

RAE, retinol activity equivalents

NA μgvs63.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg

Vitamin B1

50%0.6mg

Thiamine

0.29 mgvs0.6 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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71.4%0.93mg

Vitamin B2

19.2%0.25mg

Riboflavin

0.93 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.3%3.57mg

Vitamin B3

24.7%3.96mg

Niacin, nicotinic acid, niacinamide

3.57 mgvs3.96 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44.6%2.23mg

Vitamin B5

19.4%0.97mg

Pantothenic acid

2.23 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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167%2.17mg

Vitamin B6

65.4%0.85mg

Pyridoxine

2.17 mgvs0.85 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.8%107μg

Vitamin B9

52.3%209μg

Folates and Folic Acid

107 μgvs209 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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238%214mg

Vitamin C

82.3%74mg

Ascorbic acid

214 mgvs74 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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67.6%10mg

Vitamin E

8.2%1.23mg

Tocopherols and Tocotrienols

10 mgvs1.23 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2006%2407μg

Vitamin K

152%182μg

Phytomenadione or phylloquinone

2407 μgvs182 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

New Zealand Spinachvs Boiled Okra

41.4%414mg

Calcium

35%350mg

414 mgvs350 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74%0.66mg

Copper

43%0.39mg

0.66 mgvs0.39 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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71.4%5.7mg

Iron

16%1.27mg

5.7 mgvs1.27 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.3%279mg

Magnesium

39%164mg

279 mgvs164 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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198%4.56mg

Manganese

58%1.34mg

4.56 mgvs1.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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28.6%200mg

Phosphorus

20.8%145mg

200 mgvs145 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.3%929mg

Potassium

18%614mg

929 mgvs614 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg

Selenium

3.3%1.8μg

5 μgvs1.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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62%929mg

Sodium

1.8%27.3mg

929 mgvs27.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.7%2.7mg

Zinc

17.8%1.95mg

2.7 mgvs1.95 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18%671g

Water

11.4%421g

671 gvs421 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw New Zealand Spinach has 3.7 times more Vitamin B2, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6, 2.9 times more Vitamin C, 8.3 times more Vitamin E and 13.2 times more Vitamin K than Boiled and Drained Okra.
While Boiled and Drained Okra contains 2.1 times more Vitamin B1 and 2 times more Vitamin B9 than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Boiled and Drained Okra have similar amounts of Vitamin B3 per 100 kcal.
Both Raw New Zealand Spinach as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw New Zealand Spinach has 1.7 times more Copper, 4.5 times more Iron, 1.7 times more Magnesium, 3.4 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium, 34 times more Sodium, 1.4 times more Zinc and 1.6 times more Water than Boiled and Drained Okra.
Both Raw New Zealand Spinach and Boiled and Drained Okra have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw New Zealand Spinach has 1.5 times more Fat, 103.7 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Okra.
While Boiled and Drained Okra contains 2.2 times more Omega 6 and 5.3 times more Sugars than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Boiled and Drained Okra have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Raw New Zealand Spinach as well as Boiled and Drained Okra have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachBoiled OkraVS Boiled New Zealand SpinachNew Zealand SpinachVS Frozen OkraBoiled OkraVS Frozen Okra

Compare Foods

Comparing Nutrients in 100 calories New Zealand SpinachVS Boiled Okra

Weight per 100 calories

Which food has more nutrients per 100 calories - New Zealand Spinach or Boiled Okra?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: