Comparing Nutrients in 14 ounces Onion Powder VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.7% 1353kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	73.5% 96g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	15% 11g	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	9.14% 6.63g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 15.4g	NA	g per day for Men 19-50 years
Fiber	159% 60.3g	116% 44g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	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	151% 1.8mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	245% 3.2mg	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	63.5% 254μg	235% 941μg	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	103% 93mg	6.17% 5.56mg	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	7.14% 1.07mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	152% 1524mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	807% 7.26mg	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	193% 15.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	364% 8.37mg	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	183% 1278mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	115% 3909mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 4.3 times more Vitamin B1, 16.7 times more Vitamin C and 1.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B2, 21.9 times more Vitamin B3, 9.6 times more Vitamin B5, 3.7 times more Vitamin B9 and 96.7 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Onion Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Onion Powder Spices have 5.5 times more Calcium and 24.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, 1.6 times more Manganese, 3.6 times more Phosphorus, 5.5 times more Selenium and 1.3 times more Zinc than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Onion Powder Spices have 3.3 times more Carbohydrate, 2.4 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 47.9 times more Fat, 23.8 times more Saturated Fat, 4.6 times more Omega 3, 129.1 times more Omega 6 and 1.9 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.