Comparing Nutrients in 1 pound Sunflower Seeds VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Sunflower Seeds	Sweet Onions	Recommended Dietary Allowance
Energy	91% 2649kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	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	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	16.4% 12g	31.4% 22.8g	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	12.6% 9.16g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 3.27g	g per day for Men 19-50 years
Fiber	103% 39g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	168% 94g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sweet 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	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	45.4% 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	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	24% 21.8mg	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	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sweet Onions	Recommended Dietary Allowance
Calcium	35.4% 354mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	28.2% 0.25mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	15% 0.34mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11% 414g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 36.1 times more Vitamin B1, 17.8 times more Vitamin B2, 62.7 times more Vitamin B3, 11.5 times more Vitamin B5, 10.3 times more Vitamin B6, 9.9 times more Vitamin B9 and 1758.5 times more Vitamin E than Raw Sweet Onions.
• While Raw Sweet Onions contain 3.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

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

• Dried Sunflower Seed Kernels have 3.9 times more Calcium, 32.1 times more Copper, 20.2 times more Iron, 36.1 times more Magnesium, 25.7 times more Manganese, 24.4 times more Phosphorus, 5.4 times more Potassium, 106 times more Selenium and 38.5 times more Zinc than Raw Sweet Onions.
• While Raw Sweet Onions contain 19.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 18.3 times more Energy, 643.3 times more Fat, 2.6 times more Carbohydrate, 9.6 times more Fiber and 26 times more Protein than Raw Sweet Onions.
• While Raw Sweet Onions contain 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Sweet Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.