Comparing Nutrients in 1 pound Onions VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Onions	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.26% 181kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.6% 42.4g	80% 104g	130g per day for Men 19-50 years
Sugars	26.5% 19.2g	19.5% 14g	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	8.07% 5.85g	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	% 8.94g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 10.8g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	127% 48g	38g per day for Men 19-50 years
Protein	8.9% 5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Onions	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	17.4% 0.21mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	276% 3.6mg	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	21.5% 86μg	265% 1061μg	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	37.3% 33.6mg	5.54% 5mg	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	0.6% 0.091mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.4% 104mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 5μg	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	12% 0.95mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	410% 9.43mg	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	18.8% 132mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11% 404g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Onions versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Onions vs Oil Roasted Sunflower Seeds:

• 1 pound of Onions has 6.7 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 7 times more Vitamin B1, 10.4 times more Vitamin B2, 35.6 times more Vitamin B3, 56.4 times more Vitamin B5, 6.6 times more Vitamin B6, 12.3 times more Vitamin B9, 1816.5 times more Vitamin E and 7.8 times more Vitamin K than Raw Onions.
• 1 pound of Onions have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Onions as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Onions vs Oil Roasted Sunflower Seeds:

• 1 pound of Onions has 57.9 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.8 times more Calcium, 46.3 times more Copper, 20.4 times more Iron, 12.7 times more Magnesium, 16.1 times more Manganese, 39.3 times more Phosphorus, 3.3 times more Potassium, 156.4 times more Selenium and 30.6 times more Zinc than Raw Onions.
• 1 pound of Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onions has 1.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 14.8 times more Energy, 513 times more Fat, 168.3 times more Saturated Fat, 20.3 times more Omega 3, 2631.4 times more Omega 6, 2.5 times more Carbohydrate, 6.2 times more Fiber and 18.2 times more Protein than Raw Onions.
• 1 pound of Onions provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein