Comparing Nutrients in 14 ounces Onion Powder VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Onion Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.7% 1353kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	70% 91g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	9.14% 6.63g	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	% 2.9g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 15.4g	% 9.4g	g per day for Men 19-50 years
Fiber	159% 60.3g	111% 42g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	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	63.5% 254μg	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	103% 93mg	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	7.14% 1.07mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	152% 1524mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	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	193% 15.5mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	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	183% 1278mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	115% 3909mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 1.4 times more Vitamin B1, 21.3 times more Vitamin C and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Vitamin B2, 12.9 times more Vitamin B3, 9.5 times more Vitamin B5, 3.7 times more Vitamin B9 and 134.6 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 14 oz.
• Both Onion Powder Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Onion Powder Spices have 4.4 times more Calcium, 2 times more Potassium and 24.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Copper, 1.6 times more Manganese, 3.5 times more Phosphorus, 5.5 times more Selenium and 1.3 times more Zinc than Onion Powder Spices.
• Both Onion Powder Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Onion Powder Spices have 3.5 times more Carbohydrate, 2.1 times more Sugars, more Fructose and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 49.3 times more Fat, 32.3 times more Saturated Fat, 5.4 times more Omega 3, 134.7 times more Omega 6 and 1.9 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.