Comparing Nutrients in 7 ounces New Zealand SpinachVS Okra

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Okra

20%

76%

7 oz ▼

Macro Nutrients

New Zealand Spinachvs Okra

0.96%27.8kcal

Energy

2.26%65.5kcal

27.8 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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0.2%0.064g

Saturated Fat

0.16%0.052g

0.064 gvs0.052 g

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

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8.2%0.13g

Omega 3

0.12%0.002g

0.13 gvs0.002 g

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

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0.15%0.026g

Omega 6

0.3%0.052g

0.026 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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3.8%4.96g

Carbohydrate

11.4%14.8g

4.96 gvs14.8 g

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

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0.79%0.58g

Sugars

4.05%2.94g

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

0.58 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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7.83%2.98g

Fiber

16.7%6.35g

2.98 gvs6.35 g

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

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5.3%2.98g

Protein

6.84%3.83g

2.98 gvs3.83 g

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

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Vitamins

New Zealand Spinachvs Okra

Vitamin A

7.94%71.4μg

RAE, retinol activity equivalents

NA μgvs71.4 μg

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

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6.6%0.079mg

Vitamin B1

33%0.4mg

Thiamine

0.079 mgvs0.4 mg

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

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20%0.26mg

Vitamin B2

9.16%0.12mg

Riboflavin

0.26 mgvs0.12 mg

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

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6.2%0.99mg

Vitamin B3

12.4%2mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs2 mg

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

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12.4%0.62mg

Vitamin B5

9.72%0.49mg

Pantothenic acid

0.62 mgvs0.49 mg

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

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46.4%0.6mg

Vitamin B6

33%0.43mg

Pyridoxine

0.6 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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7.44%29.8μg

Vitamin B9

29.8%119μg

Folates and Folic Acid

29.8 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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66%59.5mg

Vitamin C

50.7%45.6mg

Ascorbic acid

59.5 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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18.8%2.8mg

Vitamin E

3.57%0.54mg

Tocopherols and Tocotrienols

2.8 mgvs0.54 mg

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

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557%669μg

Vitamin K

51.8%62μg

Phytomenadione or phylloquinone

669 μgvs62 μg

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

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Minerals

New Zealand Spinachvs Okra

11.5%115mg

Calcium

16.3%163mg

115 mgvs163 mg

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

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20.5%0.18mg

Copper

24%0.22mg

0.18 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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18.4%77.4mg

Magnesium

27%113mg

77.4 mgvs113 mg

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

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55%1.27mg

Manganese

68%1.56mg

1.27 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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7.94%55.6mg

Phosphorus

17.3%121mg

55.6 mgvs121 mg

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

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7.6%258mg

Potassium

17.5%593mg

258 mgvs593 mg

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

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2.53%1.4μg

Selenium

2.53%1.4μg

1.4 μgvs1.4 μg

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

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17%258mg

Sodium

0.93%14mg

258 mgvs14 mg

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

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6.86%0.75mg

Zinc

10.5%1.15mg

0.75 mgvs1.15 mg

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

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5.04%187g

Water

4.8%178g

187 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 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces New Zealand SpinachVS Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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