Comparing Nutrients in 1 kilogram Boiled New Zealand Spinach VS Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Onions	10%	2%	88%

Macro Nutrients

	Boiled New Zealand Spinach	Onions	Recommended Dietary Allowance
Energy	4.14% 120kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.3% 0.42g	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	0.76% 0.13g	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	72% 93g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	58.5% 42.4g	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	17.8% 13g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	37% 14g	44.7% 17g	38g per day for Men 19-50 years
Protein	23.2% 13g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Onions	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	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	92% 1.2mg	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	47.5% 190μg	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	82.2% 74mg	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	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Onions	Recommended Dietary Allowance
Calcium	48% 480mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11μg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	56% 1.3mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24% 891g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled New Zealand Spinach versus 1 kg of Onions 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:

• 1 kilogram of Boiled New Zealand Spinach has 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 1 kg of Raw Onions contains 1.5 times more Vitamin B1 and 2.4 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Boiled New Zealand Spinach has 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 1 kg of Raw Onions contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled New Zealand Spinach has 14 times more Omega 3 than Onions.
• While 1 kg of Raw Onions contains 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 one kilogram.
• 1 kilogram of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• 1 kilogram 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 one kilogram.