Comparing Nutrients in 14 ounces Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Sunflower Seeds	Recommended Dietary Allowance
Energy	37.8% 1095kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.8g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	61% 79.4g	130g per day for Men 19-50 years
Sugars	28% 20.2g	14.3% 10.4g	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	6.9% 5g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	% 7g	% 9.92g	g per day for Men 19-50 years
Fiber	23% 8.73g	90% 34g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	411% 5.34mg	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	32.7% 131μg	225% 901μg	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	7.06% 6.35mg	6.17% 5.56mg	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	12% 1.83mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	794% 7.14mg	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	62% 4.96mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	336% 7.74mg	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	40.3% 282mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	180% 20mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Sunflower Seeds:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8 times more Vitamin B1, 3.1 times more Vitamin B2, 6.2 times more Vitamin B3, 3.8 times more Vitamin B5, 11.5 times more Vitamin B6, 6.9 times more Vitamin B9 and 76.5 times more Vitamin E than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 14 oz.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Sunflower Seeds:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 41.1 times more Sodium and 9.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Calcium, 24.7 times more Copper, 4.2 times more Iron, 19.1 times more Magnesium, 5.6 times more Manganese, 9.3 times more Phosphorus, 5.2 times more Potassium, 9.5 times more Selenium and 11.9 times more Zinc than Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Comparison of macro-nutrients per 14 ounces:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 13.9 times more Omega 3, 1.7 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 3.6 times more Fat, 2.1 times more Saturated Fat, 3.6 times more Omega 6, 3.9 times more Fiber and 5 times more Protein than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.