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

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach with Salt	34%	10%	56%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Boiled New Zealand Spinach with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	4.14% 120kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	5% 0.85g	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	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	55% 40g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	23.2% 13g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	135% 6.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	111% 1.44mg	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	72.5% 290μg	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	532% 479mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	48% 480mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	85.6% 0.77mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	73% 1.68mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	229% 3430mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach with Salt VS Boiled Podded Peas 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 Podded Peas 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 Podded Peas with Salt:

• 1 kilogram of Boiled New Zealand Spinach with Salt has 1.4 times more Vitamin B2, 1.6 times more Vitamin B6, 3.2 times more Vitamin E and 11.7 times more Vitamin K than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains 4.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3.6 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Podded Peas 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 Podded Peas with Salt:

• 1 kilogram of Boiled New Zealand Spinach with Salt has 1.2 times more Magnesium, 3.1 times more Manganese and 1.4 times more Sodium than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains 3 times more Iron, 2.5 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Boiled Podded Peas with Salt contain similar levels of Calcium, Copper, Zinc and Water per one kilogram.
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Podded Peas 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 3.7 times more Omega 3 than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains 3 times more Carbohydrate, 16 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Boiled and Drained New Zealand Spinach with Salt.
• 1 kilogram of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• 1 kilogram of Boiled Podded Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.