Comparing Nutrients in 14 ounces Sunflower Seeds VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Onion Powder	11%	3%	86%

Macro Nutrients

	Sunflower Seeds	Onion Powder	Recommended Dietary Allowance
Energy	80% 2318kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	5.93% 1g	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	242% 314g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	36.3% 26.3g	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	NA	9.14% 6.63g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 15.4g	g per day for Men 19-50 years
Fiber	90% 34g	159% 60.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Onion Powder	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	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	219% 2.85mg	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	63.5% 254μg	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	103% 93mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Onion Powder	Recommended Dietary Allowance
Calcium	31% 310mg	152% 1524mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	260% 2.34mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	224% 5.16mg	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	183% 1278mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	115% 3909mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	103% 56.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.58% 21.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Onion Powder:

• Dried Sunflower Seed Kernels have 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 26 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 130.3 times more Vitamin E than Onion Powder Spices.
• While Onion Powder Spices contain 16.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Onion Powder:

• Dried Sunflower Seed Kernels have 3.1 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 3.7 times more Selenium and 1.2 times more Zinc than Onion Powder Spices.
• While Onion Powder Spices contain 4.9 times more Calcium, 1.5 times more Potassium and 8.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 49.5 times more Fat, 20.3 times more Saturated Fat, 4 times more Omega 3, 90.7 times more Omega 6 and 2 times more Protein than Onion Powder Spices.
• While Onion Powder Spices contain 4 times more Carbohydrate, 2.5 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Onion Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.