Comparing Nutrients in 1 kilogram Onion Powder VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Onion Powder	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	118% 3410kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 791g	158% 206g	130g per day for Men 19-50 years
Sugars	91% 66.3g	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	23% 16.7g	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	% 7.3g	NA	g per day for Men 19-50 years
Sucrose	% 38.7g	NA	g per day for Men 19-50 years
Fiber	400% 152g	303% 115g	38g per day for Men 19-50 years
Protein	186% 104g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	552% 7.18mg	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	160% 640μg	595% 2380μg	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	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	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	384% 3840mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	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	488% 39mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	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	460% 3220mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	290% 9850mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Onion Powder vs Toasted Sunflower Seeds:

• Onion Powder Spices have 1.4 times more Vitamin B1 and 16.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.6 times more Vitamin B2, 13.1 times more Vitamin B3, 9.6 times more Vitamin B5 and 3.7 times more Vitamin B9 than Onion Powder Spices.
• Both Onion Powder Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Onion Powder Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Onion Powder vs Toasted Sunflower Seeds:

• Onion Powder Spices have 6.7 times more Calcium, 2 times more Potassium and 24.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, 1.7 times more Iron, 1.6 times more Manganese, 3.6 times more Phosphorus and 1.3 times more Zinc than Onion Powder Spices.
• Both Onion Powder Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Onion Powder Spices have 3.8 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 54.6 times more Fat, 27.2 times more Saturated Fat, 5.3 times more Omega 3, 147.2 times more Omega 6 and 1.7 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.