Comparing Nutrients in 1 pound Sunflower Seeds VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Sunflower Seeds	Boiled Onions	Recommended Dietary Allowance
Energy	91% 2649kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	35.4% 46g	130g per day for Men 19-50 years
Sugars	16.4% 12g	29.6% 21.5g	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	NA	9% 6.53g	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	NA	% 9.93g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 5g	g per day for Men 19-50 years
Fiber	103% 39g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	168% 94g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Onions	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	45% 0.59mg	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	257% 1030μg	17% 68μg	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	7.06% 6.35mg	26.2% 23.6mg	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	1064% 160mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Onions	Recommended Dietary Allowance
Calcium	35.4% 354mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	33.8% 0.3mg	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	298% 24mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	30% 0.69mg	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	428% 2994mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.8% 399g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 35.2 times more Vitamin B1, 15.4 times more Vitamin B2, 50.5 times more Vitamin B3, 10 times more Vitamin B5, 10.4 times more Vitamin B6, 15.1 times more Vitamin B9 and 1758.5 times more Vitamin E than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 3.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Boiled Onions:

• Dried Sunflower Seed Kernels have 3.5 times more Calcium, 26.9 times more Copper, 21.9 times more Iron, 29.5 times more Magnesium, 12.7 times more Manganese, 18.9 times more Phosphorus, 3.9 times more Potassium, 88.3 times more Selenium and 23.8 times more Zinc than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 18.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 13.3 times more Energy, 270.8 times more Fat, 143.7 times more Saturated Fat, 15 times more Omega 3, 329.3 times more Omega 6, 2 times more Carbohydrate, 6.1 times more Fiber and 15.3 times more Protein than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.