Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cooked Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	91% 2640kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	17% 12.4g	18% 13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	157% 87.7g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	3.74% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	7.08% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	24.4% 0.32mg	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	269% 1075μg	14.7% 59μg	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	25.7% 23mg	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	789% 118mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	31.8% 318mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	12% 0.11mg	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	215% 17.2mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	7.9% 0.18mg	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	748% 5239mg	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cooked Frozen Onions per 1 lb

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

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

• 1 pound of Roasted Sunflower Seeds has 6.6 times more Vitamin B1, 13.7 times more Vitamin B2, 53.3 times more Vitamin B3, 90.3 times more Vitamin B5, 11.5 times more Vitamin B6, 18.2 times more Vitamin B9, 2610 times more Vitamin E and 9 times more Vitamin K than Cooked Frozen Onions.
• While 1 lb of Boiled and Drained Frozen Onions contains 3.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Cooked Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Sunflower Seeds has 2.6 times more Calcium, 76.3 times more Copper, 11.2 times more Iron, 16.1 times more Magnesium, 52.8 times more Manganese, 577.5 times more Phosphorus, 8.4 times more Potassium, 198.3 times more Selenium and 58.8 times more Zinc than Cooked Frozen Onions.
• While 1 lb of Boiled and Drained Frozen Onions contains 76.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 20.8 times more Energy, 996 times more Fat, 579.9 times more Saturated Fat, 69 times more Omega 3, 1725.4 times more Omega 6, 3.6 times more Carbohydrate, 7.9 times more Fiber and 27.2 times more Protein than Cooked Frozen Onions.
• Both Roasted Sunflower Seeds and Cooked Frozen Onions offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Onions provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein