Comparing Nutrients in 5 ounces New Zealand Spinach VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Onions Flakes	10%	1%	89%

Macro Nutrients

	New Zealand Spinach	Onions Flakes	Recommended Dietary Allowance
Energy	0.68% 20kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.73% 3.54g	91% 118g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	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	5.6% 2.13g	34.3% 13g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Onions Flakes	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	8.77% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.85% 0.44mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	174% 2.27mg	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	5.3% 21.3μg	59% 235μg	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	47.2% 42.5mg	118% 106mg	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	13.4% 2mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Onions Flakes	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	65.5% 0.59mg	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	14% 1.13mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	85.6% 1.97mg	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	5.67% 39.7mg	61.4% 429mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	67.6% 2299mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.15% 5.57g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Onions Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of New Zealand Spinach versus 5 oz of Onions Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of New Zealand Spinach vs Onions Flakes:

• 5 ounces of New Zealand Spinach have 1.3 times more Vitamin B2, 7.9 times more Vitamin E and 88.7 times more Vitamin K than Onions Flakes.
• While 5 oz of Dry Onions Flakes contain 12.5 times more Vitamin B1, 2 times more Vitamin B3, 4.4 times more Vitamin B5, 5.3 times more Vitamin B6, 11.1 times more Vitamin B9 and 2.5 times more Vitamin C than Raw New Zealand Spinach.
• 5 ounces of Onions Flakes have insufficient amounts of Vitamin E
• Both Raw New Zealand Spinach as well as Dry Onions Flakes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for New Zealand Spinach vs Onions Flakes:

• 5 ounces of New Zealand Spinach have 6.2 times more Sodium and 23.9 times more Water than Onions Flakes.
• While 5 oz of Dry Onions Flakes contain 4.4 times more Calcium, 4.5 times more Copper, 1.9 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 10.8 times more Phosphorus, 12.5 times more Potassium, 7.1 times more Selenium and 5 times more Zinc than Raw New Zealand Spinach.
• 5 ounces of New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of New Zealand Spinach have 7.3 times more Omega 3 than Onions Flakes.
• While 5 oz of Dry Onions Flakes contain 24.9 times more Energy, 33.3 times more Carbohydrate, 129 times more Sugars, 6.1 times more Fiber and 6 times more Protein than Raw New Zealand Spinach.
• 5 ounces of New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• 5 ounces of Onions Flakes provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Dry Onions Flakes provide inadequate amounts of Omega 6 in five ounces.