Comparing Nutrients in 1 kilogram Boiled New Zealand Spinach VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Boiled New Zealand Spinach	Onions Flakes	Recommended Dietary Allowance
Energy	4.14% 120kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	10% 1.7g	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	641% 833g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	516% 374g	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	242% 92g	38g per day for Men 19-50 years
Protein	23.2% 13g	160% 89.5g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Onions Flakes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	276% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	1231% 16mg	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	415% 1660μg	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	833% 750mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Onions Flakes	Recommended Dietary Allowance
Calcium	48% 480mg	257% 2570mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	462% 4.16mg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	604% 14mg	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	433% 3030mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	477% 16220mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	172% 19mg	11mg per day for Men 19-50 years
Water	25.6% 948g	1.06% 39.3g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled New Zealand Spinach has 6.8 times more Vitamin E and 76.8 times more Vitamin K than Onions Flakes.
• While 1 kg of Dry Onions Flakes contains 16.7 times more Vitamin B1, 2.5 times more Vitamin B3, 5.4 times more Vitamin B5, 6.8 times more Vitamin B6, 20.8 times more Vitamin B9 and 4.7 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Onions Flakes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Onions Flakes have insufficient amounts of Vitamin E
• Both Boiled and Drained New Zealand Spinach as well as Dry Onions Flakes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled New Zealand Spinach has 5.1 times more Sodium and 24.1 times more Water than Onions Flakes.
• While 1 kg of Dry Onions Flakes contains 5.4 times more Calcium, 5.4 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 13.8 times more Phosphorus, 15.9 times more Potassium, 5.6 times more Selenium and 6.1 times more Zinc than Boiled and Drained New Zealand Spinach.
• 1 kilogram of Boiled New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled New Zealand Spinach has 6.2 times more Omega 3 than Onions Flakes.
• While 1 kg of Dry Onions Flakes contains 29.1 times more Energy, 39.1 times more Carbohydrate, 149.6 times more Sugars, 6.6 times more Fiber and 6.9 times more Protein than Boiled and Drained New Zealand Spinach.
• 1 kilogram of Boiled New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• 1 kilogram of Onions Flakes provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Dry Onions Flakes provide inadequate amounts of Omega 6 in one kilogram.