Comparing Nutrients in 5 ounces New Zealand SpinachVS Okra

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Okra

20%

76%

5 oz ▼

Macro Nutrients

New Zealand Spinachvs Okra

0.68%20kcal

Energy

1.6%46.8kcal

20 kcalvs46.8 kcal

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

Find Vegetables rich in Energy

0.29%0.28g

Fat

0.28%0.27g

0.28 gvs0.27 g

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

Find Vegetables rich in Fat

0.14%0.045g

Saturated Fat

0.12%0.037g

0.045 gvs0.037 g

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

Find Vegetables rich in Saturated Fat

5.85%0.094g

Omega 3

0.089%0.001g

0.094 gvs0.001 g

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

Find Vegetables rich in Omega 3

0.11%0.018g

Omega 6

0.22%0.037g

0.018 gvs0.037 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

2.73%3.54g

Carbohydrate

8.12%10.6g

3.54 gvs10.6 g

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

Find Vegetables rich in Carbohydrate

0.57%0.41g

Sugars

2.9%2.1g

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

0.41 gvs2.1 g

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

Find Vegetables rich in Sugars

Fructose

1.1%0.81g

≤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 gvs0.81 g

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

Find Vegetables rich in Fructose

Glucose

%0.45g

NA gvs0.45 g

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

Find Vegetables rich in Glucose

Sucrose

%0.85g

NA gvs0.85 g

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

Find Vegetables rich in Sucrose

5.6%2.13g

Fiber

12%4.54g

2.13 gvs4.54 g

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

Find Vegetables rich in Fiber

3.8%2.13g

Protein

4.9%2.74g

2.13 gvs2.74 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

5.67%51μg

RAE, retinol activity equivalents

NA μgvs51 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

4.72%0.057mg

Vitamin B1

23.6%0.28mg

Thiamine

0.057 mgvs0.28 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

6.54%0.085mg

Riboflavin

0.18 mgvs0.085 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

4.43%0.71mg

Vitamin B3

8.86%1.4mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs1.4 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

8.85%0.44mg

Vitamin B5

6.95%0.35mg

Pantothenic acid

0.44 mgvs0.35 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

33%0.43mg

Vitamin B6

23.4%0.3mg

Pyridoxine

0.43 mgvs0.3 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

5.3%21.3μg

Vitamin B9

21.3%85μg

Folates and Folic Acid

21.3 μgvs85 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

47.2%42.5mg

Vitamin C

36.2%32.6mg

Ascorbic acid

42.5 mgvs32.6 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

13.4%2mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

2 mgvs0.38 mg

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

Find Vegetables rich in Vitamin E

398%478μg

Vitamin K

37%44.4μg

Phytomenadione or phylloquinone

478 μgvs44.4 μg

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

Find Vegetables rich in Vitamin K

Minerals

New Zealand Spinachvs Okra

8.22%82.2mg

Calcium

11.6%116mg

82.2 mgvs116 mg

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

Find Vegetables rich in Calcium

14.6%0.13mg

Copper

17%0.15mg

0.13 mgvs0.15 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

14%1.13mg

Iron

11%0.88mg

1.13 mgvs0.88 mg

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

Find Vegetables rich in Iron

13%55.3mg

Magnesium

19.2%80.8mg

55.3 mgvs80.8 mg

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

Find Vegetables rich in Magnesium

39.4%0.91mg

Manganese

48.6%1.1mg

0.91 mgvs1.1 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

5.67%39.7mg

Phosphorus

12.4%86.5mg

39.7 mgvs86.5 mg

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

Find Vegetables rich in Phosphorus

5.4%184mg

Potassium

12.5%424mg

184 mgvs424 mg

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

Find Vegetables rich in Potassium

1.8%0.99μg

Selenium

1.8%0.99μg

0.99 μgvs0.99 μg

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

Find Vegetables rich in Selenium

12.3%184mg

Sodium

0.66%9.92mg

184 mgvs9.92 mg

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

Find Vegetables rich in Sodium

4.9%0.54mg

Zinc

7.47%0.82mg

0.54 mgvs0.82 mg

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

Find Vegetables rich in Zinc

3.6%133g

Water

3.43%127g

133 gvs127 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 5 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 5 oz.

Comparing minerals per 5 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 5 oz.

Comparison of macro-nutrients per 5 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 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces New Zealand SpinachVS Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: