Comparing Nutrients in 7 ounces Boiled Mustard SpinachVS Okra

Macros Ratio

Protein Fat Carbs

Boiled Mustard Spinach

34%

57%

Okra

20%

76%

7 oz ▼

Macro Nutrients

Boiled Mustard Spinachvs Okra

1.1%31.8kcal

Energy

2.26%65.5kcal

31.8 kcalvs65.5 kcal

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

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0.41%0.4g

Fat

0.39%0.38g

0.4 gvs0.38 g

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

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Saturated Fat

0.16%0.052g

NA gvs0.052 g

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

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Omega 3

0.12%0.002g

NA gvs0.002 g

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

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Omega 6

0.3%0.052g

NA gvs0.052 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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4.27%5.56g

Carbohydrate

11.4%14.8g

5.56 gvs14.8 g

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

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Sugars

4.05%2.94g

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

NA gvs2.94 g

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

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Fructose

1.56%1.13g

≤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 gvs1.13 g

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

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Glucose

%0.64g

NA gvs0.64 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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10.4%3.97g

Fiber

16.7%6.35g

3.97 gvs6.35 g

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

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6.02%3.37g

Protein

6.84%3.83g

3.37 gvs3.83 g

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

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Vitamins

Boiled Mustard Spinachvs Okra

90%814μg

Vitamin A

7.94%71.4μg

RAE, retinol activity equivalents

814 μgvs71.4 μg

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

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6.8%0.081mg

Vitamin B1

33%0.4mg

Thiamine

0.081 mgvs0.4 mg

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

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9.46%0.12mg

Vitamin B2

9.16%0.12mg

Riboflavin

0.12 mgvs0.12 mg

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

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5.33%0.85mg

Vitamin B3

12.4%2mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs2 mg

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

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4.72%0.24mg

Vitamin B5

9.72%0.49mg

Pantothenic acid

0.24 mgvs0.49 mg

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

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15%0.19mg

Vitamin B6

33%0.43mg

Pyridoxine

0.19 mgvs0.43 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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36.2%145μg

Vitamin B9

29.8%119μg

Folates and Folic Acid

145 μgvs119 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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143%129mg

Vitamin C

50.7%45.6mg

Ascorbic acid

129 mgvs45.6 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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Vitamin E

3.57%0.54mg

Tocopherols and Tocotrienols

NA mgvs0.54 mg

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

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Vitamin K

51.8%62μg

Phytomenadione or phylloquinone

NA μgvs62 μg

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

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Minerals

Boiled Mustard Spinachvs Okra

31.4%314mg

Calcium

16.3%163mg

314 mgvs163 mg

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

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11%0.099mg

Copper

24%0.22mg

0.099 mgvs0.22 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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20%1.6mg

Iron

15.4%1.23mg

1.6 mgvs1.23 mg

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

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3.3%14mg

Magnesium

27%113mg

14 mgvs113 mg

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

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23.3%0.54mg

Manganese

68%1.56mg

0.54 mgvs1.56 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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5.1%35.7mg

Phosphorus

17.3%121mg

35.7 mgvs121 mg

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

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16.6%566mg

Potassium

17.5%593mg

566 mgvs593 mg

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

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2.16%1.2μg

Selenium

2.53%1.4μg

1.2 μgvs1.4 μg

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

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1.85%27.8mg

Sodium

0.93%14mg

27.8 mgvs14 mg

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

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2%0.22mg

Zinc

10.5%1.15mg

0.22 mgvs1.15 mg

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

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5.07%188g

Water

4.8%178g

188 gvs178 g

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

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Lets compare vitamin content per 7 ounces of Boiled Mustard Spinach vs Okra:

Boiled and Drained Mustard Spinach has 11.4 times more Vitamin A, 1.2 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Okra.
While Raw Okra contains 4.9 times more Vitamin B1, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Okra have similar amounts of Vitamin B2 per 7 oz.
Both Boiled and Drained Mustard Spinach as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Mustard Spinach vs Okra:

Boiled and Drained Mustard Spinach has 1.9 times more Calcium and 1.3 times more Iron than Raw Okra.
While Raw Okra contains 2.2 times more Copper, 8.1 times more Magnesium, 2.9 times more Manganese, 3.4 times more Phosphorus and 5.3 times more Zinc than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Okra have similar amounts of Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Okra contains 2.1 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach and Raw Okra have similar amounts of Protein per 7 oz.
Both Boiled and Drained Mustard Spinach as well as Raw Okra have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled Mustard SpinachVS New Zealand SpinachOkraVS New Zealand SpinachBoiled Mustard SpinachVS Boiled OkraOkraVS Boiled Okra

Compare Foods

Comparing Nutrients in 7 ounces Boiled Mustard SpinachVS Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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