Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	93% 2685kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	128% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	19.5% 14g	NA	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	0% 0g	9.26% 6.7g	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	% 3.36g	% 9.53g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 3.67g	g per day for Men 19-50 years
Fiber	127% 48g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	162% 91g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	72.2% 0.94mg	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	265% 1061μg	2.27% 9.07μg	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	5.54% 5mg	9.07% 8.16mg	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	1099% 165mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	81.6% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	39.5% 395mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	8.57% 0.077mg	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	243% 19.4mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	20% 0.46mg	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	738% 5166mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.8% 363g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 6.5 times more Vitamin B1, 6.8 times more Vitamin B2, 111.6 times more Vitamin B3, 40.3 times more Vitamin B5, 3.8 times more Vitamin B6, 117 times more Vitamin B9 and 53.4 times more Vitamin E than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.6 times more Vitamin C and 7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 4.4 times more Calcium, 106.1 times more Copper, 15.9 times more Iron, 14.1 times more Magnesium, 20.4 times more Manganese, 34.5 times more Phosphorus, 3.6 times more Potassium and 24.8 times more Zinc than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 52 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 4.8 times more Energy, 4.8 times more Fat, 4.8 times more Saturated Fat, 7.1 times more Omega 6, 2.9 times more Carbohydrate, 6.2 times more Fiber and 21.1 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 8.1 times more Omega 3 and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 1 lb.