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

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.8% 1095kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.8g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	70% 91g	130g per day for Men 19-50 years
Sugars	28% 20.2g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 7g	% 9.4g	g per day for Men 19-50 years
Fiber	23% 8.73g	111% 42g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.17% 6.1g	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 Oil Roasted Sunflower Seeds:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 1.5 times more Vitamin C and 11 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 3.1 times more Vitamin B3, 23.6 times more Vitamin B5, 6.8 times more Vitamin B6, 7.1 times more Vitamin B9 and 79 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 as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 123.3 times more Sodium and 30.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Calcium, 24.7 times more Copper, 3.4 times more Iron, 7.5 times more Magnesium, 6 times more Manganese, 16 times more Phosphorus, 3.9 times more Potassium, 14 times more Selenium and 12.4 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 10.3 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 3.6 times more Fat, 3.3 times more Saturated Fat, 5.4 times more Omega 6, 4.8 times more Fiber and 4.8 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.