Comparing Nutrients in 7 ounces Boiled Onions with Salt VS Boiled Mustard Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions with Salt	12%	4%	84%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Boiled Onions with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	4.27% 5.56g	130g per day for Men 19-50 years
Sugars	13% 9.4g	NA	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	7.3% 2.78g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	90% 814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	15% 0.19mg	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	36.2% 145μg	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	11.5% 10.3mg	143% 129mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	11% 0.099mg	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	5.95% 0.48mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	23.3% 0.54mg	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	9.92% 69.5mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions with Salt VS Boiled Mustard Spinach with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Onions with Salt vs Boiled Mustard Spinach with Salt:

• 7 ounces of Boiled Onions with Salt have 1.3 times more Vitamin B6 than Boiled Mustard Spinach with Salt.
• While 7 oz of Boiled and Drained Mustard Spinach with Salt contain more Vitamin A, 2.7 times more Vitamin B2, 2.6 times more Vitamin B3, 4.9 times more Vitamin B9 and 12.5 times more Vitamin C than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Boiled Mustard Spinach with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Onions with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Boiled and Drained Onions with Salt as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Onions with Salt vs Boiled Mustard Spinach with Salt:

• 7 ounces of Boiled Onions with Salt have 1.3 times more Copper, 1.6 times more Magnesium and 1.9 times more Phosphorus than Boiled Mustard Spinach with Salt.
• While 7 oz of Boiled and Drained Mustard Spinach with Salt contain 7.2 times more Calcium, 3.3 times more Iron, 1.8 times more Manganese and 1.7 times more Potassium than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Boiled Mustard Spinach with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Onions with Salt as well as Boiled and Drained Mustard Spinach with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Onions with Salt have 3.4 times more Carbohydrate than Boiled Mustard Spinach with Salt.
• While 7 oz of Boiled and Drained Mustard Spinach with Salt contain 1.4 times more Fiber than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Boiled Mustard Spinach with Salt offer comparable quantities of Protein per seven ounces.
• Both Boiled and Drained Onions with Salt as well as Boiled and Drained Mustard Spinach with Salt provide inadequate amounts of Energy in seven ounces.