Comparing Nutrients in 14 ounces New Zealand SpinachVS Okra

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Okra

20%

76%

14 oz ▼

Macro Nutrients

New Zealand Spinachvs Okra

1.9%55.6kcal

Energy

4.5%131kcal

55.6 kcalvs131 kcal

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

Find Vegetables rich in Energy

0.82%0.79g

Fat

0.78%0.75g

0.79 gvs0.75 g

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

Find Vegetables rich in Fat

0.4%0.13g

Saturated Fat

0.32%0.1g

0.13 gvs0.1 g

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

Find Vegetables rich in Saturated Fat

16.4%0.26g

Omega 3

0.25%0.004g

0.26 gvs0.004 g

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

Find Vegetables rich in Omega 3

0.3%0.052g

Omega 6

0.61%0.1g

0.052 gvs0.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

7.63%9.92g

Carbohydrate

22.7%29.6g

9.92 gvs29.6 g

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

Find Vegetables rich in Carbohydrate

1.6%1.15g

Sugars

8.1%5.87g

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

1.15 gvs5.87 g

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

Find Vegetables rich in Sugars

Fructose

3.12%2.26g

≤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 gvs2.26 g

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

Find Vegetables rich in Fructose

Glucose

%1.27g

NA gvs1.27 g

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

Find Vegetables rich in Glucose

Sucrose

%2.4g

NA gvs2.4 g

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

Find Vegetables rich in Sucrose

15.7%5.95g

Fiber

33.4%12.7g

5.95 gvs12.7 g

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

Find Vegetables rich in Fiber

10.6%5.95g

Protein

13.7%7.66g

5.95 gvs7.66 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

New Zealand Spinachvs Okra

Vitamin A

16%143μg

RAE, retinol activity equivalents

NA μgvs143 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

13.2%0.16mg

Vitamin B1

66%0.79mg

Thiamine

0.16 mgvs0.79 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

39.7%0.52mg

Vitamin B2

18.3%0.24mg

Riboflavin

0.52 mgvs0.24 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

12.4%2mg

Vitamin B3

25%3.97mg

Niacin, nicotinic acid, niacinamide

2 mgvs3.97 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

24.8%1.24mg

Vitamin B5

19.4%0.97mg

Pantothenic acid

1.24 mgvs0.97 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

93%1.2mg

Vitamin B6

65.6%0.85mg

Pyridoxine

1.2 mgvs0.85 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

15%59.5μg

Vitamin B9

59.5%238μg

Folates and Folic Acid

59.5 μgvs238 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

132%119mg

Vitamin C

101%91mg

Ascorbic acid

119 mgvs91 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

37.6%5.64mg

Vitamin E

7.14%1.07mg

Tocopherols and Tocotrienols

5.64 mgvs1.07 mg

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

Find Vegetables rich in Vitamin E

1115%1338μg

Vitamin K

104%124μg

Phytomenadione or phylloquinone

1338 μgvs124 μg

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

Find Vegetables rich in Vitamin K

Minerals

New Zealand Spinachvs Okra

23%230mg

Calcium

32.5%325mg

230 mgvs325 mg

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

Find Vegetables rich in Calcium

41%0.37mg

Copper

48%0.43mg

0.37 mgvs0.43 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

39.7%3.18mg

Iron

30.8%2.46mg

3.18 mgvs2.46 mg

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

Find Vegetables rich in Iron

37%155mg

Magnesium

54%226mg

155 mgvs226 mg

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

Find Vegetables rich in Magnesium

110%2.54mg

Manganese

136%3.13mg

2.54 mgvs3.13 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

16%111mg

Phosphorus

34.6%242mg

111 mgvs242 mg

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

Find Vegetables rich in Phosphorus

15%516mg

Potassium

35%1187mg

516 mgvs1187 mg

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

Find Vegetables rich in Potassium

5.05%2.78μg

Selenium

5.05%2.78μg

2.78 μgvs2.78 μg

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

Find Vegetables rich in Selenium

34.4%516mg

Sodium

1.85%27.8mg

516 mgvs27.8 mg

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

Find Vegetables rich in Sodium

13.7%1.5mg

Zinc

21%2.3mg

1.5 mgvs2.3 mg

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

Find Vegetables rich in Zinc

10%373g

Water

9.6%356g

373 gvs356 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of New Zealand Spinach vs Okra:

Raw New Zealand Spinach has 2.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin C, 5.3 times more Vitamin E and 10.8 times more Vitamin K than Raw Okra.
While Raw Okra contains 5 times more Vitamin B1, 2 times more Vitamin B3 and 4 times more Vitamin B9 than Raw New Zealand Spinach.
Both Raw New Zealand Spinach as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for New Zealand Spinach vs Okra:

Raw New Zealand Spinach has 1.3 times more Iron and 18.6 times more Sodium than Raw Okra.
While Raw Okra contains 1.4 times more Calcium, 1.5 times more Magnesium, 2.2 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Okra have similar amounts of Copper, Manganese, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw New Zealand Spinach has 66 times more Omega 3 than Raw Okra.
While Raw Okra contains 2.4 times more Energy, 3 times more Carbohydrate, 5.1 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Raw New Zealand Spinach.
Both Raw New Zealand Spinach as well as Raw Okra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

New Zealand SpinachVS Boiled New Zealand SpinachOkraVS Boiled New Zealand SpinachNew Zealand SpinachVS Boiled OkraOkraVS Boiled Okra

Compare Foods

Comparing Nutrients in 14 ounces New Zealand SpinachVS Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: