Comparing Nutrients in 500 calories New Zealand Spinach VS Onions

Weight per 500 calories

• New Zealand Spinach: 3571g
• Onions: 1250g

Raw Onions have 2.9 times more energy per unit of mass than Raw New Zealand Spinach, which is low in comparison to other foods. New Zealand Spinach having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	New Zealand Spinach	Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	90% 117g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	73% 53g	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	22.2% 16g	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	% 24.6g	g per day for Men 19-50 years
Sucrose	NA	% 12.4g	g per day for Men 19-50 years
Fiber	141% 53.6g	56% 21.3g	38g per day for Men 19-50 years
Protein	96% 53.6g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	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	119% 1.43mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	357% 4.64mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	9.06% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	223% 11mg	30.8% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	835% 11mg	115% 1.5mg	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	134% 536μg	59.4% 238μg	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	1190% 1071mg	103% 93mg	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	338% 50.7mg	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10030% 12036μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Onions	Recommended Dietary Allowance
Calcium	207% 2071mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	369% 3.32mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.8μg	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	357% 28.6mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	332% 1393mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	70% 1.6mg	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	143% 1000mg	51.8% 363mg	700mg per day for Men 19-50 years
Potassium	137% 4643mg	53.7% 1825mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	310% 4643mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	91% 3357g	30% 1114g	3700g per day for Men 19-50 years

New Zealand Spinach VS Onions Nutrients Per 500 Kcal

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

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

• 500 calories of New Zealand Spinach have 2.5 times more Vitamin B1, 13.8 times more Vitamin B2, 12.3 times more Vitamin B3, 7.2 times more Vitamin B5, 7.2 times more Vitamin B6, 2.3 times more Vitamin B9, 11.6 times more Vitamin C, 202.9 times more Vitamin E and 2407.1 times more Vitamin K than Onions.
• 500 calories of Onions have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw New Zealand Spinach as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of New Zealand Spinach have 7.2 times more Calcium, 6.8 times more Copper, 10.9 times more Iron, 11.1 times more Magnesium, 14.2 times more Manganese, 2.8 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium, 92.9 times more Sodium, 6.4 times more Zinc and 3 times more Water than Onions.

Comparison of macro-nutrients per 500 calories:

• 500 calories of New Zealand Spinach have 47.1 times more Omega 3, 2.5 times more Fiber and 3.9 times more Protein than Onions.
• While 500 kcal of Raw Onions contain 1.3 times more Carbohydrate and 5.1 times more Sugars than Raw New Zealand Spinach.
• Both New Zealand Spinach and Onions offer comparable quantities of Energy per 500 calories.
• 500 calories of Onions provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Raw Onions provide inadequate amounts of Omega 6 in 500 calories.