Comparing Nutrients in 1 pound 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	2.2% 63.5kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.72% 11.3g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	26.5% 19.2g	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	8.07% 5.85g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	18% 6.8g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	8.9% 5g	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	15% 0.18mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	42% 0.54mg	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	17% 68μg	21.5% 86μg	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	151% 136mg	37.3% 33.6mg	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	43% 6.44mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1274% 1529μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Onions	Recommended Dietary Allowance
Calcium	26.3% 263mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 5μg	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	45.4% 3.63mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	25.4% 0.59mg	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	18% 127mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Onions per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound of Onions lack sufficient amounts of Zinc
• Both Raw New Zealand Spinach as well as Raw Onions lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of New Zealand Spinach has 16.5 times more Omega 3 and 1.4 times more Protein than Onions.
• While 1 lb 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 pound.
• 1 pound of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 1 pound 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 pound.