Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Young Green Onions	Recommended Dietary Allowance
Energy	93% 2685kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	20% 26g	130g per day for Men 19-50 years
Sugars	19.5% 14g	24.5% 17.7g	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	13.3% 9.6g	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	% 7.44g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0.73g	g per day for Men 19-50 years
Fiber	127% 48g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	162% 91g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	30.7% 0.4mg	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	34% 136μg	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	5.54% 5mg	67.5% 60.8mg	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	1099% 165mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	591% 709μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Young Green Onions	Recommended Dietary Allowance
Calcium	39.5% 395mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	15.6% 0.14mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	29.6% 0.68mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.3% 419g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 10.7 times more Vitamin B1, 10.8 times more Vitamin B2, 12.5 times more Vitamin B3, 50.3 times more Vitamin B5, 9 times more Vitamin B6, 7.8 times more Vitamin B9 and 173 times more Vitamin E than Young Green Onions, tops only.
• While Young Green Onions, tops only contain more Vitamin A, 12.2 times more Vitamin C and 50.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Calcium, 58.2 times more Copper, 8.4 times more Iron, 7.9 times more Magnesium, 13.9 times more Manganese, 45.6 times more Phosphorus, 3 times more Potassium, 156.4 times more Selenium and 26.1 times more Zinc than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 5 times more Sodium and 59.9 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 21.9 times more Energy, 109.1 times more Fat, 42.8 times more Saturated Fat, 2 times more Omega 3, 422.3 times more Omega 6, 4 times more Carbohydrate, 5.9 times more Fiber and 20.7 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Young Green Onions, tops only have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.