Comparing Nutrients in 1 kilogram Sauteed Yellow Onions VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Sauteed Yellow Onions	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	42.4% 1230kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	46% 14.8g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	573% 97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	20.4% 15g	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	% 21g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 105g	g per day for Men 19-50 years
Fiber	44.7% 17g	150% 57g	38g per day for Men 19-50 years
Protein	17% 9.5g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	423% 5.5mg	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	5% 20μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	30% 27mg	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	45.3% 6.8mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	20% 200mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1774% 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	33.8% 2.7mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	901% 20.7mg	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	47% 330mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	NA	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	445% 49mg	11mg per day for Men 19-50 years
Water	21.6% 800g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Sauteed Yellow Onions versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sauteed Yellow Onions vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 4 times more Vitamin B2, 182.4 times more Vitamin B3, 6.8 times more Vitamin B5, 2.7 times more Vitamin B6, 118.5 times more Vitamin B9, 1.5 times more Vitamin C and 33.7 times more Vitamin E than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Sunflower Seed Butter provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Sauteed Yellow Onions as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sauteed Yellow Onions vs Sunflower Seed Butter:

• 1 kilogram of Sauteed Yellow Onions has 129 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3.2 times more Calcium, 93.9 times more Copper, 15.3 times more Iron, 34.6 times more Magnesium, 20.3 times more Manganese, 20.2 times more Phosphorus, 4.3 times more Potassium and 23.3 times more Zinc than Sauteed Yellow Onions.
• 1 kilogram of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sauteed Yellow Onions has 13.2 times more Omega 3 and more Fructose than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 5 times more Energy, 5.1 times more Fat, 3.2 times more Saturated Fat, 2 times more Omega 6, 3 times more Carbohydrate, 3.4 times more Fiber and 18.2 times more Protein than Sauteed Yellow Onions.
• 1 kilogram of Sauteed Yellow Onions provide inadequate amounts of Protein