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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Sunflower Seeds	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	80% 2318kcal	37.8% 1095kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	207% 3.3g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	103% 134g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	28% 20.2g	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	NA	6.9% 5g	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	NA	% 5.2g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 7g	g per day for Men 19-50 years
Fiber	90% 34g	23% 8.73g	38g per day for Men 19-50 years
Protein	147% 82.5g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	35.7% 0.46mg	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	225% 901μg	32.7% 131μg	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	6.17% 5.56mg	7.06% 6.35mg	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	931% 140mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	31% 310mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	32% 0.29mg	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	260% 21mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	60% 1.4mg	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	374% 2619mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	4.97% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Dried Sunflower Seed Kernels have 8 times more Vitamin B1, 3.1 times more Vitamin B2, 6.2 times more Vitamin B3, 3.8 times more Vitamin B5, 11.5 times more Vitamin B6, 6.9 times more Vitamin B9 and 76.5 times more Vitamin E than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Vitamin C per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Dried Sunflower Seed Kernels have 2.5 times more Calcium, 24.7 times more Copper, 4.2 times more Iron, 19.1 times more Magnesium, 5.6 times more Manganese, 9.3 times more Phosphorus, 5.2 times more Potassium, 9.5 times more Selenium and 11.9 times more Zinc than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 41.1 times more Sodium and 9.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 3.6 times more Fat, 2.1 times more Saturated Fat, 3.6 times more Omega 6, 3.9 times more Fiber and 5 times more Protein than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 13.9 times more Omega 3, 1.7 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.