Nutrient Comparison: Onions VS Boiled New Zealand Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Onions versus 14 oz of Boiled New Zealand Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Onions vs Boiled New Zealand Spinach:
- 14 ounces of Onions have 1.5 times more Vitamin B1 and 2.4 times more Vitamin B9 than Boiled New Zealand Spinach.
- While 14 oz of Boiled and Drained New Zealand Spinach contain 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 Raw Onions.
- 14 ounces of Onions have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
- Both Raw Onions as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Onions vs Boiled New Zealand Spinach:
- 14 ounces of Onions have 1.3 times more Phosphorus and 1.4 times more Potassium than Boiled New Zealand Spinach.
- While 14 oz of Boiled and Drained New Zealand Spinach contain 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 Raw Onions.
- Both Onions and Boiled New Zealand Spinach contain similar levels of Water per 14 ounces.
- 14 ounces of Onions lack sufficient amounts of Zinc
- Both Raw Onions as well as Boiled and Drained New Zealand Spinach lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Onions have 4.4 times more Carbohydrate, 17 times more Sugars and 1.2 times more Fiber than Boiled New Zealand Spinach.
- While 14 oz of Boiled and Drained New Zealand Spinach contain 14 times more Omega 3 than Raw Onions.
- 14 ounces of Onions provide inadequate amounts of Omega 3 and Protein
- 14 ounces of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
- Both Raw Onions as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in 14 ounces.