Comparing Nutrients in 1 kilogram Sauteed Yellow Onions VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sauteed Yellow Onions	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.4% 1230kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	46% 14.8g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	2199% 374g	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	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 8.1g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	303% 115g	38g per day for Men 19-50 years
Protein	17% 9.5g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	919% 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	47% 330mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	21.6% 800g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Toasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sauteed Yellow Onions vs Toasted Sunflower Seeds:

• 1 kilogram of Sauteed Yellow Onions has 1.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 6.6 times more Vitamin B1, 7 times more Vitamin B2, 113.5 times more Vitamin B3, 41 times more Vitamin B5, 3.9 times more Vitamin B6 and 119 times more Vitamin B9 than Sauteed Yellow Onions.
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Sauteed Yellow Onions as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sauteed Yellow Onions vs Toasted Sunflower Seeds:

• 1 kilogram of Sauteed Yellow Onions has 80 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.9 times more Calcium, 107.9 times more Copper, 25.2 times more Iron, 14.3 times more Magnesium, 20.7 times more Manganese, 35.1 times more Phosphorus, 3.7 times more Potassium and 25.2 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 8.4 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5 times more Energy, 5.3 times more Fat, 4 times more Saturated Fat, 7.8 times more Omega 6, 2.6 times more Carbohydrate, 6.8 times more Fiber and 18.1 times more Protein than Sauteed Yellow Onions.
• 1 kilogram of Sauteed Yellow Onions provide inadequate amounts of Protein