Comparing Nutrients in 1 kilogram New Zealand SpinachVS Okra

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Okra

20%

76%

1 kg ▼

Macro Nutrients

New Zealand Spinachvs Okra

4.83%140kcal

Energy

11.4%330kcal

140 kcalvs330 kcal

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

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2.06%2g

Fat

1.96%1.9g

2 gvs1.9 g

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

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1%0.32g

Saturated Fat

0.81%0.26g

0.32 gvs0.26 g

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

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41.3%0.66g

Omega 3

0.63%0.01g

0.66 gvs0.01 g

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

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0.76%0.13g

Omega 6

1.53%0.26g

0.13 gvs0.26 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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19.2%25g

Carbohydrate

57.3%74.5g

25 gvs74.5 g

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

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4%2.9g

Sugars

20.4%15g

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

2.9 gvs15 g

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

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Fructose

7.86%5.7g

≤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 gvs5.7 g

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

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Glucose

%3.2g

NA gvs3.2 g

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

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Sucrose

%6g

NA gvs6 g

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

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39.5%15g

Fiber

84.2%32g

15 gvs32 g

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

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26.8%15g

Protein

34.5%19.3g

15 gvs19.3 g

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

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Vitamins

New Zealand Spinachvs Okra

Vitamin A

40%360μg

RAE, retinol activity equivalents

NA μgvs360 μg

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

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33.3%0.4mg

Vitamin B1

167%2mg

Thiamine

0.4 mgvs2 mg

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

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100%1.3mg

Vitamin B2

46%0.6mg

Riboflavin

1.3 mgvs0.6 mg

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

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31.3%5mg

Vitamin B3

62.5%10mg

Niacin, nicotinic acid, niacinamide

5 mgvs10 mg

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

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62.4%3.12mg

Vitamin B5

49%2.45mg

Pantothenic acid

3.12 mgvs2.45 mg

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

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234%3.04mg

Vitamin B6

165%2.15mg

Pyridoxine

3.04 mgvs2.15 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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37.5%150μg

Vitamin B9

150%600μg

Folates and Folic Acid

150 μgvs600 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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333%300mg

Vitamin C

256%230mg

Ascorbic acid

300 mgvs230 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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95%14mg

Vitamin E

18%2.7mg

Tocopherols and Tocotrienols

14 mgvs2.7 mg

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

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2808%3370μg

Vitamin K

261%313μg

Phytomenadione or phylloquinone

3370 μgvs313 μg

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

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Minerals

New Zealand Spinachvs Okra

58%580mg

Calcium

82%820mg

580 mgvs820 mg

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

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103%0.93mg

Copper

121%1.1mg

0.93 mgvs1.1 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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100%8mg

Iron

77.5%6.2mg

8 mgvs6.2 mg

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

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93%390mg

Magnesium

136%570mg

390 mgvs570 mg

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

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278%6.4mg

Manganese

343%7.88mg

6.4 mgvs7.88 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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40%280mg

Phosphorus

87%610mg

280 mgvs610 mg

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

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38.2%1300mg

Potassium

88%2990mg

1300 mgvs2990 mg

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

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12.7%7μg

Selenium

12.7%7μg

7 μgvs7 μg

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

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86.7%1300mg

Sodium

4.67%70mg

1300 mgvs70 mg

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

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34.5%3.8mg

Zinc

52.7%5.8mg

3.8 mgvs5.8 mg

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

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25.4%940g

Water

24.2%896g

940 gvs896 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

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

Compare Foods

Comparing Nutrients in 1 kilogram New Zealand SpinachVS Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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