Comparing Nutrients in 1 pound Onion Powder VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Onion Powder	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.3% 1547kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	72% 93g	130g per day for Men 19-50 years
Sugars	41.5% 30g	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	10.4% 7.57g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 17.6g	NA	g per day for Men 19-50 years
Fiber	181% 69g	137% 52g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.26mg	281% 3.65mg	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	72.6% 290μg	270% 1080μg	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	118% 106mg	7.06% 6.35mg	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	8.16% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	174% 1742mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	924% 8.3mg	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	221% 17.7mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	417% 9.6mg	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	209% 1461mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	131% 4468mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	NA	55μg per day for Men 19-50 years
Sodium	22% 331mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.66% 24.4g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Onion Powder vs Toasted Sunflower Seeds:

• Onion Powder Spices have 1.4 times more Vitamin B1 and 16.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.6 times more Vitamin B2, 13.1 times more Vitamin B3, 9.6 times more Vitamin B5 and 3.7 times more Vitamin B9 than Onion Powder Spices.
• Both Onion Powder Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Onion Powder Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Onion Powder vs Toasted Sunflower Seeds:

• Onion Powder Spices have 6.7 times more Calcium, 2 times more Potassium and 24.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, 1.7 times more Iron, 1.6 times more Manganese, 3.6 times more Phosphorus and 1.3 times more Zinc than Onion Powder Spices.
• Both Onion Powder Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Onion Powder Spices have 3.8 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 54.6 times more Fat, 27.2 times more Saturated Fat, 5.3 times more Omega 3, 147.2 times more Omega 6 and 1.7 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.