Comparing Nutrients in 300 calories Boiled New Zealand SpinachVS Boiled Okra

Weight per 300 calories

Boiled New Zealand Spinach

2500g

Boiled Okra

1364g

Boiled and Drained Okra has 1.8 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is very low in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Which food has more nutrients per 300 calories - Boiled New Zealand Spinach or Boiled Okra?

Macros Ratio

Protein Fat Carbs

Boiled New Zealand Spinach

34%

10%

56%

Boiled Okra

27%

66%

300 kcal ▼

Macro Nutrients

Boiled New Zealand Spinachvs Boiled Okra

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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4.4%4.25g

Fat

2.95%2.86g

4.25 gvs2.86 g

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

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2.1%0.68g

Saturated Fat

1.9%0.61g

0.68 gvs0.61 g

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

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87.5%1.4g

Omega 3

0.85%0.014g

1.4 gvs0.014 g

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

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1.6%0.28g

Omega 6

3.6%0.61g

0.28 gvs0.61 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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41%53.3g

Carbohydrate

47.3%61.5g

53.3 gvs61.5 g

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

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8.62%6.25g

Sugars

45%32.7g

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

6.25 gvs32.7 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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92%35g

Fiber

89.7%34g

35 gvs34 g

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

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58%32.5g

Protein

45.5%25.5g

32.5 gvs25.5 g

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

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Vitamins

Boiled New Zealand Spinachvs Boiled Okra

Vitamin A

21.2%191μg

RAE, retinol activity equivalents

NA μgvs191 μg

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

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62.5%0.75mg

Vitamin B1

150%1.8mg

Thiamine

0.75 mgvs1.8 mg

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

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206%2.68mg

Vitamin B2

57.7%0.75mg

Riboflavin

2.68 mgvs0.75 mg

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

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61%9.75mg

Vitamin B3

74.2%12mg

Niacin, nicotinic acid, niacinamide

9.75 mgvs12 mg

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

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128%6.4mg

Vitamin B5

58%2.9mg

Pantothenic acid

6.4 mgvs2.9 mg

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

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456%5.93mg

Vitamin B6

196%2.55mg

Pyridoxine

5.93 mgvs2.55 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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50%200μg

Vitamin B9

157%627μg

Folates and Folic Acid

200 μgvs627 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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444%400mg

Vitamin C

247%222mg

Ascorbic acid

400 mgvs222 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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205%30.8mg

Vitamin E

24.5%3.7mg

Tocopherols and Tocotrienols

30.8 mgvs3.7 mg

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

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6083%7300μg

Vitamin K

455%545μg

Phytomenadione or phylloquinone

7300 μgvs545 μg

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

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Minerals

Boiled New Zealand Spinachvs Boiled Okra

120%1200mg

Calcium

105%1050mg

1200 mgvs1050 mg

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

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214%1.93mg

Copper

129%1.16mg

1.93 mgvs1.16 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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206%16.5mg

Iron

47.7%3.8mg

16.5 mgvs3.8 mg

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

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190%800mg

Magnesium

117%491mg

800 mgvs491 mg

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

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572%13mg

Manganese

174%4mg

13 mgvs4 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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78.6%550mg

Phosphorus

62.3%436mg

550 mgvs436 mg

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

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75%2550mg

Potassium

54%1841mg

2550 mgvs1841 mg

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

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41%22.5μg

Selenium

9.9%5.45μg

22.5 μgvs5.45 μg

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

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178%2675mg

Sodium

5.45%82mg

2675 mgvs82 mg

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

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70.5%7.75mg

Zinc

53.3%5.86mg

7.75 mgvs5.86 mg

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

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64%2370g

Water

34%1262g

2370 gvs1262 g

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

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Lets compare vitamin content per 300 calories of Boiled New Zealand Spinach vs Boiled Okra:

Boiled and Drained New Zealand Spinach has 3.6 times more Vitamin B2, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin C, 8.4 times more Vitamin E and 13.4 times more Vitamin K than Boiled and Drained Okra.
While Boiled and Drained Okra contains 2.4 times more Vitamin B1 and 3.1 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
Both Boiled and Drained New Zealand Spinach and Boiled and Drained Okra have similar amounts of Vitamin B3 per 300 kcal.
Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled New Zealand Spinach vs Boiled Okra:

Boiled and Drained New Zealand Spinach has 1.7 times more Copper, 4.3 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 4.1 times more Selenium, 32.7 times more Sodium, 1.3 times more Zinc and 1.9 times more Water than Boiled and Drained Okra.
Both Boiled and Drained New Zealand Spinach and Boiled and Drained Okra have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained New Zealand Spinach has 1.5 times more Fat, 102.7 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 5.2 times more Sugars than Boiled and Drained New Zealand Spinach.
Both Boiled and Drained New Zealand Spinach and Boiled and Drained Okra have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Okra have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Boiled New Zealand SpinachVS Boiled Okra

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled New Zealand Spinach or Boiled Okra?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: