Comparing Nutrients in 14 ounces Boiled Onions VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Onions	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.02% 175kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.3g	70% 91g	130g per day for Men 19-50 years
Sugars	26% 18.8g	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	7.9% 5.7g	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	% 8.7g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 4.37g	% 9.4g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	111% 42g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	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	14% 0.17mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	15% 59.5μg	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	23% 20.6mg	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	0.53% 0.079mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	12% 0.95mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	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	20% 139mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.42% 349g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Onions vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Onions have 4.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.6 times more Vitamin B1, 12.2 times more Vitamin B2, 25 times more Vitamin B3, 61.4 times more Vitamin B5, 6.1 times more Vitamin B6, 15.6 times more Vitamin B9, 1816.5 times more Vitamin E and 6.2 times more Vitamin K than Boiled and Drained Onions.
• Both Boiled and Drained Onions 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 Boiled Onions vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Onions have 57.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 26.9 times more Copper, 17.8 times more Iron, 11.5 times more Magnesium, 13.6 times more Manganese, 32.5 times more Phosphorus, 2.9 times more Potassium, 130.3 times more Selenium and 24.8 times more Zinc than Boiled and Drained Onions.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Onions have 1.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.5 times more Energy, 270 times more Fat, 228 times more Saturated Fat, 20.3 times more Omega 3, 488.7 times more Omega 6, 2.3 times more Carbohydrate, 7.6 times more Fiber and 14.8 times more Protein than Boiled and Drained Onions.
• Both Boiled and Drained Onions as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.