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

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.8% 1095kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.8g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	73.5% 96g	130g per day for Men 19-50 years
Sugars	28% 20.2g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	116% 44g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	191% 21mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.13% 4.76g	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 Roasted Sunflower Seeds:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 1.7 times more Vitamin B1 and 12.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B2, 5.2 times more Vitamin B3, 23.9 times more Vitamin B5, 6.9 times more Vitamin B6, 7.2 times more Vitamin B9 and 56.7 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 Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 14 oz.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 123.3 times more Sodium and 38.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Calcium, 25.1 times more Copper, 3 times more Iron, 7.6 times more Magnesium, 6.1 times more Manganese, 16.3 times more Phosphorus, 6.9 times more Potassium, 14.2 times more Selenium and 12.6 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 12.1 times more Omega 3, 1.4 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 3.5 times more Fat, 2.4 times more Saturated Fat, 5.1 times more Omega 6, 5 times more Fiber and 4.7 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 Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.