Comparing Nutrients in 7 ounces New Zealand Spinach VS 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	0.96% 27.8kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.15% 0.026g	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	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	11.6% 8.4g	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	3.53% 2.56g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.96g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	3.9% 2.2g	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	6.6% 0.079mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	18.3% 0.24mg	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	9.43% 37.7μg	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	16.3% 14.7mg	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	18.8% 2.8mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	557% 669μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Onions	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	11% 0.26mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.04% 187g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Onions per 7 oz

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

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

• 7 ounces of New Zealand Spinach have 4.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 4.1 times more Vitamin C, 71 times more Vitamin E and 842.5 times more Vitamin K than Onions.
• While 7 oz of Raw Onions contain 1.3 times more Vitamin B9 than Raw New Zealand Spinach.
• Both New Zealand Spinach and Onions provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces 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 seven ounces.

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

• 7 ounces of New Zealand Spinach have 2.5 times more Calcium, 2.4 times more Copper, 3.8 times more Iron, 3.9 times more Magnesium, 5 times more Manganese, 32.5 times more Sodium and 2.2 times more Zinc than Onions.
• Both New Zealand Spinach and Onions contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Onions lack sufficient amounts of Zinc
• Both Raw New Zealand Spinach as well as Raw Onions lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of New Zealand Spinach have 16.5 times more Omega 3 and 1.4 times more Protein than Onions.
• While 7 oz of Raw Onions contain 3.7 times more Carbohydrate and 14.6 times more Sugars than Raw New Zealand Spinach.
• Both New Zealand Spinach and Onions offer comparable quantities of Fiber per seven ounces.
• 7 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 7 ounces of Onions provide inadequate amounts of Omega 3 and Protein
• Both Raw New Zealand Spinach as well as Raw Onions provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about New Zealand Spinach VS Onions

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

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 antioxidants. On the other hand, onions are rich in antioxidants, vitamins C and B6, and have anti-inflammatory properties. 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?

Both New Zealand spinach and onions can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than specific foods. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can support weight loss and overall health.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both New Zealand spinach and onions are nutritious foods, but New Zealand spinach is a better source of protein compared to onions. Therefore, including more New Zealand spinach in your diet may be beneficial for muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also support muscle development.

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

New Zealand Spinach has a lower environmental impact compared to onions in terms of water usage, land use, and greenhouse gas emissions. Spinach typically requires less water and land to grow, and produces fewer greenhouse gas emissions during cultivation. Additionally, New Zealand Spinach is a leafy green vegetable that is rich in nutrients such as vitamins A, C, and K, making it a healthy and sustainable choice for both the environment and your diet.