Comparing Nutrients in 7 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	0.96% 27.8kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.96g	127% 165g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	102% 74.2g	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	7.83% 2.98g	48% 18.3g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Onions Flakes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	244% 3.18mg	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	7.44% 29.8μg	82.4% 329μg	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	66% 59.5mg	165% 149mg	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	18.8% 2.8mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	557% 669μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Onions Flakes	Recommended Dietary Allowance
Calcium	11.5% 115mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	92% 0.83mg	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	20% 1.6mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	120% 2.76mg	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	7.94% 55.6mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Onions Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of New Zealand Spinach versus 7 oz of Onions Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of New Zealand Spinach vs Onions Flakes:

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for New Zealand Spinach vs Onions Flakes:

• 7 ounces of New Zealand Spinach have 6.2 times more Sodium and 23.9 times more Water than Onions Flakes.
• While 7 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.
• 7 ounces of New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of New Zealand Spinach have 7.3 times more Omega 3 than Onions Flakes.
• While 7 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.
• 7 ounces of New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• 7 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 seven ounces.

Frequently Asked Questions about New Zealand Spinach VS Onions Flakes

What are the health benefits of New Zealand Spinach compared to Onions Flakes?

New Zealand spinach is a good source of vitamins A, C, and K, as well as minerals like calcium and iron. It is also low in calories and high in fiber, making it a nutritious addition to a vegan diet. On the other hand, onion flakes are a good source of antioxidants and can add flavor to dishes. Both can be beneficial for overall health when included in a balanced diet.

Can I lose weight easier by eating more New Zealand Spinach or Onions Flakes?

Both New Zealand spinach and onion flakes can be part of a healthy weight loss diet due to their low calorie content and high nutrient density. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body needs. It's important to focus on overall balanced nutrition, including a variety of fruits, vegetables, whole grains, and plant-based proteins, to support weight loss and overall health.

Should I eat more New Zealand Spinach or more Onions Flakes to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming an adequate amount of protein. Both New Zealand spinach and onion flakes are not particularly high in protein compared to other plant-based sources. For muscle building, it would be more beneficial to include protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds in your diet. Additionally, make sure to consume a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and muscle recovery.

What is the environmental impact of producing New Zealand Spinach compared to Onions Flakes?

New Zealand Spinach generally has a lower environmental impact compared to Onion Flakes. Spinach is a leafy green vegetable that requires less water, land, and resources to grow compared to onions. Additionally, spinach is typically grown closer to where it is consumed, reducing transportation emissions. However, it is important to consider factors such as farming practices, packaging, and processing methods when assessing the overall environmental impact of food products.