Comparing Nutrients in 300 calories Onions Flakes VS Sunflower Seed Butter

Weight per 300 calories

• Onions Flakes: 86g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 1.8 times more energy per unit of mass than Dry Onions Flakes, which is very high in comparison to other foods. Onions Flakes having high energy density.

Discover which food has more nutrients per 300 calories - Onions Flakes or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Onions Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	44.4% 32g	7.07% 5.12g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	21% 7.9g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.096% 0.86μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	20.6% 0.27mg	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	35.7% 143μg	29% 115μg	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	71.6% 64.5mg	1.46% 1.3mg	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	1.03% 0.15mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.72% 3.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	22% 221mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	86.3% 0.78mg	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	16.7% 1.33mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	44% 1mg	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	37.2% 260mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	41% 1394mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.62mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.091% 3.38g	0.008% 0.3g	3700g per day for Men 19-50 years

Onions Flakes VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Onions Flakes or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Onions Flakes vs Sunflower Seed Butter:

• 300 calories of Onions Flakes have 16.7 times more Vitamin B1, 2.1 times more Vitamin B5, 5.1 times more Vitamin B6, 1.2 times more Vitamin B9 and 49.1 times more Vitamin C than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 3.9 times more Vitamin B3 and 71.9 times more Vitamin E than Dry Onions Flakes.
• Both Onions Flakes and Sunflower Seed Butter provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Onions Flakes have insufficient amounts of Vitamin B3 and Vitamin E
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Dry Onions Flakes as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Onions Flakes vs Sunflower Seed Butter:

• 300 calories of Onions Flakes have 7.1 times more Calcium and 5 times more Potassium than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2.2 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 11.8 times more Selenium and 1.5 times more Zinc than Dry Onions Flakes.
• Both Onions Flakes and Sunflower Seed Butter contain similar levels of Manganese and Phosphorus per 300 calories.
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Onions Flakes have 6.3 times more Carbohydrate, 6.3 times more Sugars and 2.9 times more Fiber than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 67.9 times more Fat, 33.9 times more Saturated Fat and 32.4 times more Omega 6 than Dry Onions Flakes.
• Both Onions Flakes and Sunflower Seed Butter offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Onions Flakes provide inadequate amounts of Omega 6
• Both Dry Onions Flakes as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 300 calories.