Nutrient Comparison: Boiled New Zealand Spinach VS Onions per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled New Zealand Spinach versus 14 oz of Onions to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled New Zealand Spinach vs Onions:
- 14 ounces of Boiled New Zealand Spinach have 4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 2.2 times more Vitamin C, 61.5 times more Vitamin E and 730 times more Vitamin K than Onions.
- While 14 oz of Raw Onions contain 1.5 times more Vitamin B1 and 2.4 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
- 14 ounces of Onions have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
- Both Boiled and Drained New Zealand Spinach as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled New Zealand Spinach vs Onions:
- 14 ounces of Boiled New Zealand Spinach have 2.1 times more Calcium, 2 times more Copper, 3.1 times more Iron, 3.2 times more Magnesium, 4.1 times more Manganese, 26.8 times more Sodium and 1.8 times more Zinc than Onions.
- While 14 oz of Raw Onions contain 1.3 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained New Zealand Spinach.
- Both Boiled New Zealand Spinach and Onions contain similar levels of Water per 14 ounces.
- 14 ounces of Onions lack sufficient amounts of Zinc
- Both Boiled and Drained New Zealand Spinach as well as Raw Onions lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled New Zealand Spinach have 14 times more Omega 3 than Onions.
- While 14 oz of Raw Onions contain 4.4 times more Carbohydrate and 17 times more Sugars than Boiled and Drained New Zealand Spinach.
- Both Boiled New Zealand Spinach and Onions offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
- 14 ounces of Onions provide inadequate amounts of Omega 3 and Protein
- Both Boiled and Drained New Zealand Spinach as well as Raw Onions provide inadequate amounts of Energy and Omega 6 in 14 ounces.