Comparing Nutrients in 1 kilogram Boiled New Zealand Spinach with Salt VS Boiled Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach with Salt	34%	10%	56%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Boiled New Zealand Spinach with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	4.14% 120kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	65.2% 47.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	37% 14g	38g per day for Men 19-50 years
Protein	23.2% 13g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	178% 160mg	57.8% 52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	82% 12.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	48% 480mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	74.4% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	82.5% 6.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	66.5% 1.53mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.4% 220mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	229% 3430mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25.6% 948g	23.7% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach with Salt VS Boiled Onions with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled New Zealand Spinach with Salt versus 1 kg of Boiled Onions with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled New Zealand Spinach with Salt vs Boiled Onions with Salt:

• 1 kilogram of Boiled New Zealand Spinach with Salt has 4.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, 3.1 times more Vitamin C, 61.5 times more Vitamin E and 584 times more Vitamin K than Boiled Onions with Salt.
• While 1 kg of Boiled and Drained Onions with Salt contains 1.4 times more Vitamin B1 and 1.9 times more Vitamin B9 than Boiled and Drained New Zealand Spinach with Salt.
• 1 kilogram of Boiled Onions with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled New Zealand Spinach with Salt vs Boiled Onions with Salt:

• 1 kilogram of Boiled New Zealand Spinach with Salt has 2.2 times more Calcium, 2.8 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 1.4 times more Sodium and 1.5 times more Zinc than Boiled Onions with Salt.
• While 1 kg of Boiled and Drained Onions with Salt contains 1.6 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Boiled Onions with Salt contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Boiled Onions with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Onions with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled New Zealand Spinach with Salt has 14 times more Omega 3 than Boiled Onions with Salt.
• While 1 kg of Boiled and Drained Onions with Salt contains 4.5 times more Carbohydrate and 18.9 times more Sugars than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Boiled Onions with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• 1 kilogram of Boiled Onions with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Onions with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.