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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Chopped Onions with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	7.43% 9.66g	130g per day for Men 19-50 years
Sugars	18% 13g	1.56% 1.13g	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	20.3% 7.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Onions with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	82.7% 1.08mg	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	14.7% 59μg	9.07% 36.3μg	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	13% 11.8mg	80.6% 72.6mg	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	0.3% 0.045mg	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1104% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Onions with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	39% 0.35mg	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	17% 1.36mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	104% 2.4mg	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	12.3% 86mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	75% 1125mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.6% 430g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Frozen Chopped Onions with Salt has 1.6 times more Vitamin B9 than Boiled New Zealand Spinach with Salt.
• While 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 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 Boiled Chopped Frozen Onions, drained 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 Chopped Frozen Onions, drained with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 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 Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Boiled New Zealand Spinach 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 Chopped Frozen Onions, drained with Salt as well as Boiled and Drained New Zealand Spinach with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Chopped Onions with Salt has 2.8 times more Carbohydrate, 11.6 times more Sugars and 1.2 times more Fiber than Boiled New Zealand Spinach with Salt.
• While 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 28 times more Omega 3 and 1.7 times more Protein than Boiled Chopped Frozen Onions, drained with Salt.
• 1 pound of Cooked Frozen Chopped Onions with Salt provide inadequate amounts of Omega 3 and Protein
• 1 pound of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Energy and Omega 6 in one pound.