Comparing Nutrients in 1 pound New Zealand SpinachVS Okra

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Okra

20%

76%

1 lb ▼

Macro Nutrients

New Zealand Spinachvs Okra

2.2%63.5kcal

Energy

5.16%150kcal

63.5 kcalvs150 kcal

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

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0.94%0.91g

Fat

0.89%0.86g

0.91 gvs0.86 g

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

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0.45%0.15g

Saturated Fat

0.37%0.12g

0.15 gvs0.12 g

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

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18.7%0.3g

Omega 3

0.28%0.005g

0.3 gvs0.005 g

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

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0.35%0.059g

Omega 6

0.69%0.12g

0.059 gvs0.12 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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8.72%11.3g

Carbohydrate

26%33.8g

11.3 gvs33.8 g

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

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1.8%1.3g

Sugars

9.26%6.7g

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

1.3 gvs6.7 g

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

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Fructose

3.57%2.6g

≤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 gvs2.6 g

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

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Glucose

%1.45g

NA gvs1.45 g

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

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Sucrose

%2.72g

NA gvs2.72 g

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

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18%6.8g

Fiber

38%14.5g

6.8 gvs14.5 g

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

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12%6.8g

Protein

15.6%8.75g

6.8 gvs8.75 g

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

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Vitamins

New Zealand Spinachvs Okra

Vitamin A

18%163μg

RAE, retinol activity equivalents

NA μgvs163 μg

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

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15%0.18mg

Vitamin B1

75.6%0.91mg

Thiamine

0.18 mgvs0.91 mg

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

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45.4%0.59mg

Vitamin B2

21%0.27mg

Riboflavin

0.59 mgvs0.27 mg

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

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14%2.27mg

Vitamin B3

28.3%4.54mg

Niacin, nicotinic acid, niacinamide

2.27 mgvs4.54 mg

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

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28.3%1.4mg

Vitamin B5

22.2%1.1mg

Pantothenic acid

1.4 mgvs1.1 mg

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

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106%1.38mg

Vitamin B6

75%0.98mg

Pyridoxine

1.38 mgvs0.98 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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17%68μg

Vitamin B9

68%272μg

Folates and Folic Acid

68 μgvs272 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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151%136mg

Vitamin C

116%104mg

Ascorbic acid

136 mgvs104 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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43%6.44mg

Vitamin E

8.16%1.22mg

Tocopherols and Tocotrienols

6.44 mgvs1.22 mg

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

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1274%1529μg

Vitamin K

118%142μg

Phytomenadione or phylloquinone

1529 μgvs142 μg

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

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Minerals

New Zealand Spinachvs Okra

26.3%263mg

Calcium

37%372mg

263 mgvs372 mg

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

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47%0.42mg

Copper

55%0.49mg

0.42 mgvs0.49 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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45.4%3.63mg

Iron

35%2.8mg

3.63 mgvs2.8 mg

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

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42%177mg

Magnesium

61.6%259mg

177 mgvs259 mg

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

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126%2.9mg

Manganese

155%3.57mg

2.9 mgvs3.57 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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18%127mg

Phosphorus

39.5%277mg

127 mgvs277 mg

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

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17.3%590mg

Potassium

40%1356mg

590 mgvs1356 mg

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

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5.77%3.18μg

Selenium

5.77%3.18μg

3.18 μgvs3.18 μg

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

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39.3%590mg

Sodium

2.1%31.8mg

590 mgvs31.8 mg

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

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15.7%1.72mg

Zinc

24%2.63mg

1.72 mgvs2.63 mg

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

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11.5%426g

Water

11%406g

426 gvs406 g

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

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Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.

Compare more foods per 1 lb:

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

Compare Foods

Comparing Nutrients in 1 pound New Zealand SpinachVS Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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