Comparing Nutrients in 1 pound 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	1.88% 54.4kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.43% 9.66g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	29.6% 21.5g	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	16.7% 6.35g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	11% 6.17g	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	11.3% 0.14mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	45% 0.59mg	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	9.07% 36.3μg	17% 68μg	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	80.6% 72.6mg	26.2% 23.6mg	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	37% 5.58mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	1.9% 2.27μg	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	21.8% 218mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	33.8% 0.3mg	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	37.4% 3mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	30% 0.69mg	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	14.3% 100mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.8% 399g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled New Zealand Spinach with Salt has 14 times more Omega 3 than Boiled Onions with Salt.
• While 1 lb 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 pound.
• 1 pound of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• 1 pound 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 pound.