Comparing Nutrients in 1 kilogram 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	118% 3410kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 791g	176% 229g	130g per day for Men 19-50 years
Sugars	91% 66.3g	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	23% 16.7g	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	% 7.3g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 38.7g	% 23.7g	g per day for Men 19-50 years
Fiber	400% 152g	279% 106g	38g per day for Men 19-50 years
Protein	186% 104g	358% 201g	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	381% 4.57mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	552% 7.18mg	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	160% 640μg	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	260% 234mg	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	18% 2.7mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	384% 3840mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	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	488% 39mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	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	460% 3220mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	290% 9850mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	368% 40.5mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Onion Powder Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.