Comparing Nutrients in 5 ounces Onions VS Boiled New Zealand Spinach

Macros Ratio

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

Macro Nutrients

	Onions	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	2.32% 3g	130g per day for Men 19-50 years
Sugars	8.3% 6g	0.49% 0.35g	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	2.52% 1.83g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Onions	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.16mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	26% 0.34mg	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	6.73% 27μg	2.83% 11.3μg	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	11.7% 10.5mg	25% 22.7mg	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	0.19% 0.028mg	11.6% 1.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	345% 414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.039% 1.56μg	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	3.72% 0.3mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	7.95% 0.18mg	32.4% 0.75mg	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	5.87% 41mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.63% 134g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Onions have 1.5 times more Vitamin B1 and 2.4 times more Vitamin B9 than Boiled New Zealand Spinach.
• While 5 oz of Boiled and Drained New Zealand Spinach contain 4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 2.2 times more Vitamin C, 61.5 times more Vitamin E and 730 times more Vitamin K than Raw Onions.
• 5 ounces of Onions have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Onions as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Onions have 1.3 times more Phosphorus and 1.4 times more Potassium than Boiled New Zealand Spinach.
• While 5 oz of Boiled and Drained New Zealand Spinach contain 2.1 times more Calcium, 2 times more Copper, 3.1 times more Iron, 3.2 times more Magnesium, 4.1 times more Manganese, 26.8 times more Sodium and 1.8 times more Zinc than Raw Onions.
• Both Onions and Boiled New Zealand Spinach contain similar levels of Water per five ounces.
• 5 ounces of Onions lack sufficient amounts of Zinc
• Both Raw Onions as well as Boiled and Drained New Zealand Spinach lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Onions have 4.4 times more Carbohydrate, 17 times more Sugars and 1.2 times more Fiber than Boiled New Zealand Spinach.
• While 5 oz of Boiled and Drained New Zealand Spinach contain 14 times more Omega 3 than Raw Onions.
• 5 ounces of Onions provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Raw Onions as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.