Comparing Nutrients in 100 grams 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	1.5% 44kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	1.64% 2.13g	130g per day for Men 19-50 years
Sugars	6.52% 4.73g	0.34% 0.25g	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% 1.44g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	2.32% 1.3g	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	3.5% 0.042mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.77% 0.023mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.17mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	5.12% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	18.2% 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	3.75% 15μg	2% 8μg	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	5.78% 5.2mg	17.8% 16mg	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	0.13% 0.02mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	8.56% 0.077mg	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	3% 0.24mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	23% 0.53mg	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% 35mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.37% 88g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Boiled New Zealand Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Onions versus 100 g of Boiled New Zealand Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Onions vs Boiled New Zealand Spinach:

• 100 grams of Boiled Onions have 1.4 times more Vitamin B1 and 1.9 times more Vitamin B9 than Boiled New Zealand Spinach.
• While 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Boiled Onions vs Boiled New Zealand Spinach:

• 100 grams of Boiled Onions have 1.6 times more Phosphorus and 1.6 times more Potassium than Boiled New Zealand Spinach.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Onions have 4.8 times more Carbohydrate and 18.9 times more Sugars than Boiled New Zealand Spinach.
• While 100 g 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 100 grams.
• 100 grams of Boiled Onions provide inadequate amounts of Omega 3
• 100 grams 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 100 grams.