Comparing Nutrients in 1 pound Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1252kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	84% 109g	130g per day for Men 19-50 years
Sugars	32% 23g	17% 12.4g	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	7.9% 5.7g	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	% 5.94g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	132% 50.3g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	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	70% 0.84mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	281% 3.65mg	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	37.4% 150μg	269% 1075μg	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	8.06% 7.26mg	7.06% 6.35mg	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	14% 2.1mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 141mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	922% 8.3mg	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	71% 5.67mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	416% 9.57mg	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	46% 322mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	218% 24mg	11mg per day for Men 19-50 years
Water	5.7% 210g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Roasted Sunflower Seeds:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 1.7 times more Vitamin B1 and 12.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B2, 5.2 times more Vitamin B3, 23.9 times more Vitamin B5, 6.9 times more Vitamin B6, 7.2 times more Vitamin B9 and 56.7 times more Vitamin E than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 1 lb.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Roasted Sunflower Seeds:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 123.3 times more Sodium and 38.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Calcium, 25.1 times more Copper, 3 times more Iron, 7.6 times more Magnesium, 6.1 times more Manganese, 16.3 times more Phosphorus, 6.9 times more Potassium, 14.2 times more Selenium and 12.6 times more Zinc than Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Comparison of macro-nutrients per 1 pound:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 12.1 times more Omega 3, 1.4 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 3.5 times more Fat, 2.4 times more Saturated Fat, 5.1 times more Omega 6, 5 times more Fiber and 4.7 times more Protein than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.