Comparing Nutrients in 7 ounces Boiled Onions VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Boiled Onions	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	3% 87.3kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	3.25% 4.23g	130g per day for Men 19-50 years
Sugars	13% 9.4g	0.68% 0.5g	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	3.94% 2.86g	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	% 4.35g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	6.95% 0.083mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	36% 0.47mg	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	3.97% 16μg	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	35.3% 31.8mg	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	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	483% 579μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	17% 0.15mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	45.4% 1.04mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.1% 188g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Onions have 1.4 times more Vitamin B1 and 1.9 times more Vitamin B9 than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 4.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, 3.1 times more Vitamin C, 61.5 times more Vitamin E and 584 times more Vitamin K than Boiled and Drained Onions.
• 7 ounces of Boiled Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Onions as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Onions have 1.6 times more Phosphorus and 1.6 times more Potassium than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 2.2 times more Calcium, 2.8 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 35.7 times more Sodium and 1.5 times more Zinc than Boiled and Drained Onions.
• Both Boiled Onions and Boiled New Zealand Spinach contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Onions lack sufficient amounts of Zinc
• Both Boiled and Drained Onions as well as Boiled and Drained New Zealand Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Onions have 4.8 times more Carbohydrate and 18.9 times more Sugars than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 14 times more Omega 3 than Boiled and Drained Onions.
• Both Boiled Onions and Boiled New Zealand Spinach offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Onions provide inadequate amounts of Omega 3
• 7 ounces of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Onions as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.