Comparing Nutrients in 1 pound Boiled New Zealand Spinach with Salt VS Cooked Frozen Chopped Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach with Salt	34%	10%	56%
Cooked Frozen Chopped Onions with Salt	11%	3%	86%

Macro Nutrients

	Boiled New Zealand Spinach with Salt	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.96% 0.16g	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	21% 27.2g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	18% 13g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach with Salt	Cooked Frozen Chopped 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	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	24% 0.31mg	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	14.7% 59μg	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	13% 11.8mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach with Salt	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Calcium	21.8% 218mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	9.58% 0.086mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	14% 0.32mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	75% 1125mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach with Salt VS Cooked Frozen Chopped 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 Cooked Frozen Chopped 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 Cooked Frozen Chopped Onions with Salt:

• 1 pound of Boiled New Zealand Spinach with Salt has 1.3 times more Vitamin B1, 4.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6, 6.2 times more Vitamin C, 123 times more Vitamin E and 973.3 times more Vitamin K than Cooked Frozen Chopped Onions with Salt.
• While 1 lb of Boiled Chopped Frozen Onions, drained with Salt contains 1.6 times more Vitamin B9 than Boiled and Drained New Zealand Spinach with Salt.
• 1 pound of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled Chopped Frozen Onions, drained 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 Cooked Frozen Chopped Onions with Salt:

• 1 pound of Boiled New Zealand Spinach with Salt has 3 times more Calcium, 4.1 times more Copper, 2.2 times more Iron, 5.3 times more Magnesium, 7.4 times more Manganese, 1.4 times more Sodium and 4.4 times more Zinc than Cooked Frozen Chopped Onions with Salt.
• Both Boiled New Zealand Spinach with Salt and Cooked Frozen Chopped Onions with Salt contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Cooked Frozen Chopped Onions with Salt lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled Chopped Frozen Onions, drained 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 28 times more Omega 3 and 1.7 times more Protein than Cooked Frozen Chopped Onions with Salt.
• While 1 lb of Boiled Chopped Frozen Onions, drained with Salt contains 2.8 times more Carbohydrate and 11.6 times more Sugars than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Cooked Frozen Chopped Onions with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• 1 pound of Cooked Frozen Chopped Onions with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled Chopped Frozen Onions, drained with Salt provide inadequate amounts of Energy and Omega 6 in one pound.