Comparing Nutrients in 100 grams Onions VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Onions	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	1.38% 40kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	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	0.076% 0.013g	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	7.2% 9.34g	1.64% 2.13g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	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	1.78% 1.3g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	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	3.83% 0.046mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.73% 0.12mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	5.12% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	4.75% 19μg	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	8.22% 7.4mg	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	0.33% 0.4μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	2.3% 23mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	8.56% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.028% 1.1μg	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	2.63% 0.21mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	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	4.14% 29mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.56% 95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Onions vs Boiled New Zealand Spinach:

• 100 grams of Onions have 1.5 times more Vitamin B1 and 2.4 times more Vitamin B9 than Boiled New Zealand Spinach.
• While 100 g of Boiled and Drained New Zealand Spinach contain 4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 2.2 times more Vitamin C, 61.5 times more Vitamin E and 730 times more Vitamin K than Raw Onions.
• 100 grams of Onions have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw 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 Onions vs Boiled New Zealand Spinach:

• 100 grams of Onions have 1.3 times more Phosphorus and 1.4 times more Potassium than Boiled New Zealand Spinach.
• While 100 g of Boiled and Drained New Zealand Spinach contain 2.1 times more Calcium, 2 times more Copper, 3.1 times more Iron, 3.2 times more Magnesium, 4.1 times more Manganese, 26.8 times more Sodium and 1.8 times more Zinc than Raw Onions.
• Both Onions and Boiled New Zealand Spinach contain similar levels of Water per 100 grams.
• 100 grams of Onions lack sufficient amounts of Zinc
• Both Raw 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 Onions have 4.4 times more Carbohydrate, 17 times more Sugars and 1.2 times more Fiber than Boiled New Zealand Spinach.
• While 100 g of Boiled and Drained New Zealand Spinach contain 14 times more Omega 3 than Raw Onions.
• 100 grams of Onions provide inadequate amounts of Omega 3 and Protein
• 100 grams of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Raw Onions as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in 100 grams.