Comparing Nutrients in 500 calories Boiled New Zealand Spinach VS Boiled Onions

Weight per 500 calories

• Boiled New Zealand Spinach: 4167g
• Boiled Onions: 1136g

Boiled and Drained Onions have 3.7 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 500 calories - Boiled New Zealand Spinach or Boiled Onions?

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Boiled New Zealand Spinach	Boiled Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.13g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	146% 2.33g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	4.68% 0.8g	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	88.7% 115g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	74% 53.8g	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	22.6% 16.4g	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	% 25g	g per day for Men 19-50 years
Sucrose	NA	% 12.5g	g per day for Men 19-50 years
Fiber	154% 58.3g	42% 16g	38g per day for Men 19-50 years
Protein	97% 54g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Boiled Onions	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	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	213% 10.7mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	760% 9.88mg	113% 1.47mg	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	42.6% 170μg	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	65.7% 59mg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10139% 12167μg	4.73% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Boiled Onions	Recommended Dietary Allowance
Calcium	200% 2000mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	84.6% 0.76mg	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	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	317% 1333mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	953% 22mg	75.6% 1.74mg	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	57% 398mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	55.5% 1886mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	297% 4458mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	107% 3950g	27% 998g	3700g per day for Men 19-50 years

Boiled New Zealand Spinach VS Boiled Onions Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled New Zealand Spinach vs Boiled Onions:

• 500 calories of Boiled New Zealand Spinach have 2.6 times more Vitamin B1, 17.1 times more Vitamin B2, 8.7 times more Vitamin B3, 8.3 times more Vitamin B5, 6.7 times more Vitamin B6, 2 times more Vitamin B9, 11.3 times more Vitamin C, 225.5 times more Vitamin E and 2141.3 times more Vitamin K than Boiled Onions.
• 500 calories of Boiled Onions have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Onions have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled New Zealand Spinach vs Boiled Onions:

• 500 calories of Boiled New Zealand Spinach have 8 times more Calcium, 4.2 times more Copper, 10.1 times more Iron, 10.7 times more Magnesium, 12.6 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium, 5.5 times more Selenium, 130.8 times more Sodium, 5.4 times more Zinc and 4 times more Water than Boiled Onions.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled New Zealand Spinach have 51.3 times more Omega 3, 3.7 times more Fiber and 3.5 times more Protein than Boiled Onions.
• While 500 kcal of Boiled and Drained Onions contain 1.3 times more Carbohydrate and 5.2 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Boiled Onions offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Onions provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Onions provide inadequate amounts of Omega 6 in 500 calories.