Comparing Nutrients in 500 calories Boiled New Zealand Spinach with Salt VS Cooked Frozen Onions with Salt

Weight per 500 calories

• Boiled New Zealand Spinach with Salt: 4167g
• Cooked Frozen Onions with Salt: 1923g

Boiled Frozen Onions, drained with Salt have 2.2 times more energy per unit of mass than Boiled and Drained New Zealand Spinach with Salt, which is very low in comparison to other foods. Boiled New Zealand Spinach with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled New Zealand Spinach with Salt or Cooked Frozen Onions with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach with Salt	34%	10%	56%
Cooked Frozen Onions with Salt	10%	2%	88%

Macro Nutrients

	Boiled New Zealand Spinach with Salt	Cooked Frozen Onions with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.13g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	146% 2.33g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	90% 118g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	77% 55.8g	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	154% 58.3g	71% 27g	38g per day for Men 19-50 years
Protein	97% 54g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach with Salt	Cooked Frozen Onions with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	213% 10.7mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	760% 9.88mg	104% 1.35mg	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	83.3% 333μg	62.5% 250μg	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	741% 667mg	109% 98mg	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	342% 51.3mg	1.3% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10139% 12167μg	4.8% 5.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach with Salt	Cooked Frozen Onions with Salt	Recommended Dietary Allowance
Calcium	200% 2000mg	52% 519mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	51.3% 0.46mg	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	344% 27.5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	317% 1333mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	953% 22mg	33.4% 0.77mg	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	131% 917mg	5.5% 38.5mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	57% 1942mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	953% 14292mg	313% 4692mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	107% 3950g	48% 1774g	3700g per day for Men 19-50 years

Boiled New Zealand Spinach With Salt VS Cooked Frozen Onions With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled New Zealand Spinach with Salt or Cooked Frozen Onions with Salt?

Lets compare vitamin content per 500 calories of Boiled New Zealand Spinach with Salt vs Cooked Frozen Onions with Salt:

• 500 calories of Boiled New Zealand Spinach with Salt have 4.1 times more Vitamin B1, 12.9 times more Vitamin B2, 6.4 times more Vitamin B3, 7.1 times more Vitamin B5, 7.3 times more Vitamin B6, 1.3 times more Vitamin B9, 6.8 times more Vitamin C, 266.5 times more Vitamin E and 2108.9 times more Vitamin K than Cooked Frozen Onions with Salt.
• 500 calories of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled Frozen Onions, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled New Zealand Spinach with Salt vs Cooked Frozen Onions with Salt:

• 500 calories of Boiled New Zealand Spinach with Salt have 3.9 times more Calcium, 7 times more Copper, 4.2 times more Iron, 8.7 times more Magnesium, 28.5 times more Manganese, 23.8 times more Phosphorus, 2.2 times more Potassium, 4.9 times more Selenium, 3 times more Sodium, 7.5 times more Zinc and 2.2 times more Water than Cooked Frozen Onions with Salt.
• 500 calories of Cooked Frozen Onions with Salt lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled New Zealand Spinach with Salt have 121.3 times more Omega 3, 2.2 times more Fiber and 4 times more Protein than Cooked Frozen Onions with Salt.
• While 500 kcal of Boiled Frozen Onions, drained with Salt contain 1.3 times more Carbohydrate and 5.4 times more Sugars than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Cooked Frozen Onions with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Frozen Onions with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled Frozen Onions, drained with Salt provide inadequate amounts of Omega 6 in 500 calories.