Comparing Nutrients in 300 calories Boiled New Zealand Spinach VS Onions

Weight per 300 calories

• Boiled New Zealand Spinach: 2500g
• Onions: 750g

Raw Onions have 3.3 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is low in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled New Zealand Spinach or Onions?

Macros Ratio

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

Macro Nutrients

	Boiled New Zealand Spinach	Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.98% 0.32g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.28g	0.57% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	54% 70g	130g per day for Men 19-50 years
Sugars	8.62% 6.25g	44% 32g	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	13.3% 9.68g	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	% 14.8g	g per day for Men 19-50 years
Sucrose	NA	% 7.43g	g per day for Men 19-50 years
Fiber	92% 35g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	58% 32.5g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	62.5% 0.75mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.75mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	456% 5.93mg	69.2% 0.9mg	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	50% 200μg	35.6% 143μg	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	444% 400mg	61.7% 55.5mg	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	205% 30.8mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6083% 7300μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Onions	Recommended Dietary Allowance
Calcium	120% 1200mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	32.5% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.21% 8.25μg	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	206% 16.5mg	19.7% 1.58mg	8mg per day for Men 19-50 years
Magnesium	190% 800mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	572% 13mg	42% 0.97mg	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	78.6% 550mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	75% 2550mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	178% 2675mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	64% 2370g	18% 668g	3700g per day for Men 19-50 years

Boiled New Zealand Spinach VS Onions Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled New Zealand Spinach or Onions?

Lets compare vitamin content per 300 calories of Boiled New Zealand Spinach vs Onions:

• 300 calories of Boiled New Zealand Spinach have 2.2 times more Vitamin B1, 13.2 times more Vitamin B2, 11.2 times more Vitamin B3, 6.9 times more Vitamin B5, 6.6 times more Vitamin B6, 1.4 times more Vitamin B9, 7.2 times more Vitamin C, 205 times more Vitamin E and 2433.3 times more Vitamin K than Onions.
• 300 calories of Onions have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained New Zealand Spinach as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled New Zealand Spinach vs Onions:

• 300 calories of Boiled New Zealand Spinach have 7 times more Calcium, 6.6 times more Copper, 10.5 times more Iron, 10.7 times more Magnesium, 13.6 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Potassium, 6 times more Selenium, 89.2 times more Sodium, 6.1 times more Zinc and 3.5 times more Water than Onions.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled New Zealand Spinach have 46.7 times more Omega 3, 2.7 times more Fiber and 3.9 times more Protein than Onions.
• While 300 kcal of Raw Onions contain 1.3 times more Carbohydrate and 5.1 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Onions offer comparable quantities of Energy per 300 calories.
• 300 calories of Onions provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Raw Onions provide inadequate amounts of Omega 6 in 300 calories.