Comparing Nutrients in 1 kilogram Frozen Whole Onions VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen Whole Onions	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 350kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	176% 229g	130g per day for Men 19-50 years
Sugars	52.6% 38g	43% 31g	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	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	44.7% 17g	279% 106g	38g per day for Men 19-50 years
Protein	16% 8.9g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	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	21.7% 0.26mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	609% 7.9mg	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	52.5% 210μg	585% 2340μg	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	89% 80mg	12.2% 11mg	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	1.33% 0.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 360mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	2004% 18mg	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	57.5% 4.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	904% 21mg	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	33% 230mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	474% 52mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Onions VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Whole Onions versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Whole Onions vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Frozen Whole Onions has 7.3 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 12.3 times more Vitamin B1, 11.7 times more Vitamin B2, 23.6 times more Vitamin B3, 70.1 times more Vitamin B5, 8.5 times more Vitamin B6, 11.1 times more Vitamin B9, 1816.5 times more Vitamin E and 7.8 times more Vitamin K than Frozen Whole Onions, Unprepared.
• 1 kilogram of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Frozen Whole Onions, Unprepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Whole Onions vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Frozen Whole Onions has 58.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.4 times more Calcium, 36.1 times more Copper, 9.3 times more Iron, 12.7 times more Magnesium, 16.6 times more Manganese, 49.5 times more Phosphorus, 3.4 times more Potassium, 195.5 times more Selenium and 43.4 times more Zinc than Frozen Whole Onions, Unprepared.
• 1 kilogram of Frozen Whole Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Whole Onions has 1.2 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 16.9 times more Energy, 855 times more Fat, 642.5 times more Saturated Fat, 81 times more Omega 3, 1425.3 times more Omega 6, 2.7 times more Carbohydrate, 6.2 times more Fiber and 22.5 times more Protein than Frozen Whole Onions, Unprepared.
• 1 kilogram of Frozen Whole Onions provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein