Comparing Nutrients in 500 calories New Zealand SpinachVS Okra

Weight per 500 calories

New Zealand Spinach

3571g

Okra

1515g

Raw Okra has 2.4 times more energy per unit of mass than Raw New Zealand Spinach, which is low in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 500 calories - New Zealand Spinach or Okra?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Okra

20%

76%

500 kcal ▼

Macro Nutrients

New Zealand Spinachvs Okra

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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7.36%7.14g

Fat

2.97%2.88g

7.14 gvs2.88 g

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

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3.57%1.14g

Saturated Fat

1.23%0.39g

1.14 gvs0.39 g

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

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147%2.36g

Omega 3

0.95%0.015g

2.36 gvs0.015 g

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

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2.73%0.46g

Omega 6

2.3%0.39g

0.46 gvs0.39 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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68.7%89.3g

Carbohydrate

87%113g

89.3 gvs113 g

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

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14.3%10.4g

Sugars

31%22.4g

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

10.4 gvs22.4 g

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

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Fructose

12%8.64g

≤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 gvs8.64 g

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

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Glucose

%4.85g

NA gvs4.85 g

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

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Sucrose

%9.1g

NA gvs9.1 g

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

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141%53.6g

Fiber

128%48.5g

53.6 gvs48.5 g

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

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96%53.6g

Protein

52.2%29.2g

53.6 gvs29.2 g

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

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Vitamins

New Zealand Spinachvs Okra

Vitamin A

60.6%545μg

RAE, retinol activity equivalents

NA μgvs545 μg

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

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119%1.43mg

Vitamin B1

253%3.03mg

Thiamine

1.43 mgvs3.03 mg

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

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357%4.64mg

Vitamin B2

70%0.91mg

Riboflavin

4.64 mgvs0.91 mg

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

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112%18mg

Vitamin B3

95%15mg

Niacin, nicotinic acid, niacinamide

18 mgvs15 mg

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

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223%11mg

Vitamin B5

74.2%3.7mg

Pantothenic acid

11 mgvs3.7 mg

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

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835%11mg

Vitamin B6

251%3.26mg

Pyridoxine

11 mgvs3.26 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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134%536μg

Vitamin B9

227%909μg

Folates and Folic Acid

536 μgvs909 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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1190%1071mg

Vitamin C

387%348mg

Ascorbic acid

1071 mgvs348 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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338%50.7mg

Vitamin E

27.3%4.1mg

Tocopherols and Tocotrienols

50.7 mgvs4.1 mg

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

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10030%12036μg

Vitamin K

395%474μg

Phytomenadione or phylloquinone

12036 μgvs474 μg

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

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Minerals

New Zealand Spinachvs Okra

207%2071mg

Calcium

124%1242mg

2071 mgvs1242 mg

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

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369%3.32mg

Copper

184%1.65mg

3.32 mgvs1.65 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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357%28.6mg

Iron

117%9.4mg

28.6 mgvs9.4 mg

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

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332%1393mg

Magnesium

206%864mg

1393 mgvs864 mg

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

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992%23mg

Manganese

519%12mg

23 mgvs12 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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143%1000mg

Phosphorus

132%924mg

1000 mgvs924 mg

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

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137%4643mg

Potassium

133%4530mg

4643 mgvs4530 mg

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

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45.5%25μg

Selenium

19.3%10.6μg

25 μgvs10.6 μg

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

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310%4643mg

Sodium

7.07%106mg

4643 mgvs106 mg

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

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123%13.6mg

Zinc

80%8.8mg

13.6 mgvs8.8 mg

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

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91%3357g

Water

36.7%1357g

3357 gvs1357 g

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

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Lets compare vitamin content per 500 calories of New Zealand Spinach vs Okra:

Raw New Zealand Spinach has 5.1 times more Vitamin B2, 3 times more Vitamin B5, 3.3 times more Vitamin B6, 3.1 times more Vitamin C, 12.4 times more Vitamin E and 25.4 times more Vitamin K than Raw Okra.
While Raw Okra contains 2.1 times more Vitamin B1 and 1.7 times more Vitamin B9 than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Okra have similar amounts of Vitamin B3 per 500 kcal.
Both Raw New Zealand Spinach as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for New Zealand Spinach vs Okra:

Raw New Zealand Spinach has 1.7 times more Calcium, 2 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 2.4 times more Selenium, 43.8 times more Sodium, 1.5 times more Zinc and 2.5 times more Water than Raw Okra.
Both Raw New Zealand Spinach and Raw Okra have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw New Zealand Spinach has 2.5 times more Fat, 155.6 times more Omega 3 and 1.8 times more Protein than Raw Okra.
While Raw Okra contains 1.3 times more Carbohydrate and 2.2 times more Sugars than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Okra have similar amounts of Energy and Fiber per 500 kcal.
Both Raw New Zealand Spinach as well as Raw Okra have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories New Zealand SpinachVS Okra

Weight per 500 calories

Which food has more nutrients per 500 calories - New Zealand Spinach or Okra?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: