Comparing Nutrients in 14 ounces Young Green Onions VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Young Green Onions	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.7% 107kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	70% 91g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	11.6% 8.4g	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	% 6.5g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 9.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	111% 42g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	88% 794μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	29.8% 119μg	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	59% 53mg	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	5.56% 0.83mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	517% 620μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.6% 206mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	25.3% 2.02mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	14% 99mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.9% 366g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Young Green Onions, tops only have more Vitamin A, 12.2 times more Vitamin C and 50.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.7 times more Vitamin B1, 10.8 times more Vitamin B2, 12.5 times more Vitamin B3, 50.3 times more Vitamin B5, 9 times more Vitamin B6, 7.8 times more Vitamin B9 and 173 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Young Green Onions vs Oil Roasted Sunflower Seeds:

• Young Green Onions, tops only have 5 times more Sodium and 59.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 58.2 times more Copper, 8.4 times more Iron, 7.9 times more Magnesium, 13.9 times more Manganese, 45.6 times more Phosphorus, 3 times more Potassium, 156.4 times more Selenium and 26.1 times more Zinc than Young Green Onions, tops only.

Comparison of macro-nutrients per 14 ounces:

• Young Green Onions, tops only have 1.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.9 times more Energy, 109.1 times more Fat, 42.8 times more Saturated Fat, 2 times more Omega 3, 422.3 times more Omega 6, 4 times more Carbohydrate, 5.9 times more Fiber and 20.7 times more Protein than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.