Comparing Nutrients in 1 pound Onions VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Onions	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	6.26% 181kcal	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	0.6% 0.19g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	32.6% 42.4g	7.43% 9.66g	130g per day for Men 19-50 years
Sugars	26.5% 19.2g	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	8.07% 5.85g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	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	8.9% 5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Onions	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	21.5% 86μg	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	37.3% 33.6mg	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	0.6% 0.091mg	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1104% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	10.4% 104mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 5μg	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	12% 0.95mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	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	18.8% 132mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 404g	11.6% 430g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Onions has 1.5 times more Vitamin B1 and 2.4 times more Vitamin B9 than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 2.2 times more Vitamin C, 61.5 times more Vitamin E and 730 times more Vitamin K than Raw Onions.
• 1 pound of Onions have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Onions as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Onions has 1.3 times more Phosphorus and 1.4 times more Potassium than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 2.1 times more Calcium, 2 times more Copper, 3.1 times more Iron, 3.2 times more Magnesium, 4.1 times more Manganese, 26.8 times more Sodium and 1.8 times more Zinc than Raw Onions.
• Both Onions and Boiled New Zealand Spinach contain similar levels of Water per one pound.
• 1 pound of Onions lack sufficient amounts of Zinc
• Both Raw Onions as well as Boiled and Drained New Zealand Spinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onions has 4.4 times more Carbohydrate, 17 times more Sugars and 1.2 times more Fiber than Boiled New Zealand Spinach.
• While 1 lb of Boiled and Drained New Zealand Spinach contains 14 times more Omega 3 than Raw Onions.
• 1 pound of Onions provide inadequate amounts of Omega 3 and Protein
• 1 pound of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Raw Onions as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in one pound.