Comparing Nutrients in 1 kilogram New Zealand Spinach VS Onions

Macros Ratio

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

Macro Nutrients

	New Zealand Spinach	Onions	Recommended Dietary Allowance
Energy	4.83% 140kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	19.2% 25g	72% 93g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	39.5% 15g	44.7% 17g	38g per day for Men 19-50 years
Protein	26.8% 15g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	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	33.3% 0.4mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.4% 3.12mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	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	37.5% 150μg	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	333% 300mg	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	95% 14mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2808% 3370μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Onions	Recommended Dietary Allowance
Calcium	58% 580mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	100% 8mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	278% 6.4mg	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	40% 280mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	86.7% 1300mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.4% 940g	24% 891g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Onions per 1 kg

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

• 1 kilogram of New Zealand Spinach has 4.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 4.1 times more Vitamin C, 71 times more Vitamin E and 842.5 times more Vitamin K than Onions.
• While 1 kg of Raw Onions contains 1.3 times more Vitamin B9 than Raw New Zealand Spinach.
• Both New Zealand Spinach and Onions provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Onions have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw 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 New Zealand Spinach vs Onions:

• 1 kilogram of New Zealand Spinach has 2.5 times more Calcium, 2.4 times more Copper, 3.8 times more Iron, 3.9 times more Magnesium, 5 times more Manganese, 32.5 times more Sodium and 2.2 times more Zinc than Onions.
• Both New Zealand Spinach and Onions contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Onions lack sufficient amounts of Zinc
• Both Raw 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 New Zealand Spinach has 16.5 times more Omega 3 and 1.4 times more Protein than Onions.
• While 1 kg of Raw Onions contains 3.7 times more Carbohydrate and 14.6 times more Sugars than Raw New Zealand Spinach.
• Both New Zealand Spinach and Onions offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 1 kilogram of Onions provide inadequate amounts of Omega 3 and Protein
• Both Raw New Zealand Spinach as well as Raw Onions provide inadequate amounts of Energy and Omega 6 in one kilogram.