Comparing Nutrients in 1 pound Boiled New Zealand Spinach VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Boiled New Zealand Spinach	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.42% 0.41g	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	0.91% 0.15g	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	14% 18.2g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	13.8% 9.98g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Canned Onions with Liquids	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	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	48% 0.62mg	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	11.3% 45.4μg	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	21.7% 19.5mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	21.8% 218mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	27.7% 0.25mg	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	7.37% 0.59mg	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	20% 0.46mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.5% 427g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled New Zealand Spinach has 17.8 times more Vitamin B2, 6.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6, 3.7 times more Vitamin C, 17.6 times more Vitamin E and 1460 times more Vitamin K than Canned Onions with Liquids.
• Both Boiled New Zealand Spinach and Canned Onions with Liquids provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Onions with Liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Boiled and Drained New Zealand Spinach as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled New Zealand Spinach has 1.4 times more Copper, 5.1 times more Iron, 5.3 times more Magnesium and 5.2 times more Manganese than Canned Onions with Liquids.
• While 1 lb of Canned Onions Solids and Liquids contains 1.3 times more Phosphorus and 3.5 times more Sodium than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Canned Onions with Liquids contain similar levels of Calcium, Potassium, Zinc and Water per one pound.
• 1 pound of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• Both Boiled and Drained New Zealand Spinach as well as Canned Onions Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled New Zealand Spinach has 28 times more Omega 3 and 1.5 times more Protein than Canned Onions with Liquids.
• While 1 lb of Canned Onions Solids and Liquids contains 1.9 times more Carbohydrate and 8.8 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Canned Onions with Liquids offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• 1 pound of Canned Onions with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained New Zealand Spinach as well as Canned Onions Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one pound.