Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Sunflower Seed Butter	Onions Flakes	Recommended Dietary Allowance
Energy	84.4% 2449kcal	47.8% 1385kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	3.97% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	254% 331g	130g per day for Men 19-50 years
Sugars	57.7% 42g	205% 148g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	96% 36.5g	38g per day for Men 19-50 years
Protein	122% 68.6g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Onions Flakes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	110% 5.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	488% 6.35mg	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	235% 941μg	165% 659μg	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	12% 10.7mg	331% 298mg	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	606% 91mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Onions Flakes	Recommended Dietary Allowance
Calcium	25.4% 254mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	183% 1.65mg	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	204% 16.4mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	240% 5.5mg	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	378% 2643mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	189% 6438mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Onions Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Onions Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Onions Flakes:

• 14 ounces of Sunflower Seed Butter have 1.6 times more Vitamin B2, 6.8 times more Vitamin B3, 1.4 times more Vitamin B9 and 127.2 times more Vitamin E than Onions Flakes.
• While 14 oz of Dry Onions Flakes contain 9.4 times more Vitamin B1, 2.9 times more Vitamin B6 and 27.8 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Onions Flakes provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Onions Flakes have insufficient amounts of Vitamin E
• Both Sunflower Seed Butter no Salt as well as Dry Onions Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Onions Flakes:

• 14 ounces of Sunflower Seed Butter have 3.8 times more Copper, 2.7 times more Iron, 3.4 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus, 20.9 times more Selenium and 2.6 times more Zinc than Onions Flakes.
• While 14 oz of Dry Onions Flakes contain 4 times more Calcium and 2.8 times more Potassium than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.8 times more Energy, 120 times more Fat, 60 times more Saturated Fat, 5.6 times more Omega 3, 57.3 times more Omega 6 and 1.9 times more Protein than Onions Flakes.
• While 14 oz of Dry Onions Flakes contain 3.6 times more Carbohydrate, 3.5 times more Sugars and 1.6 times more Fiber than Sunflower Seed Butter no Salt.
• 14 ounces of Onions Flakes provide inadequate amounts of Omega 3 and Omega 6