Comparing Nutrients in 300 calories Onions VS Sunflower Seeds

Weight per 300 calories

• Onions: 750g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 14.6 times more energy per unit of mass than Raw Onions, which is very high in comparison to other foods. Onions having low energy density.

Which food has more nutrients per 300 calories - Onions or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Onions	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.32g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	44% 32g	1.86% 1.35g	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	13.3% 9.68g	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	% 14.8g	NA	g per day for Men 19-50 years
Sucrose	% 7.43g	% 1.3g	g per day for Men 19-50 years
Fiber	33.6% 12.8g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Onions	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	53% 0.69mg	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	35.6% 143μg	29% 117μg	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	61.7% 55.5mg	0.8% 0.72mg	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% 0.15mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.3% 173mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.21% 8.25μg	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	19.7% 1.58mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	43.6% 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	31% 218mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	18% 668g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Onions vs Sunflower Seeds:

• Raw Onions have 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 77.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 4.9 times more Vitamin B3 and 120.4 times more Vitamin E than Raw Onions.
• Both Raw Onions and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Onions vs Sunflower Seeds:

• Raw Onions have 4.3 times more Calcium, 3.3 times more Potassium and 275.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 7.3 times more Selenium and 2 times more Zinc than Raw Onions.
• Both Raw Onions and Dried Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Onions have 6.8 times more Carbohydrate, 23.6 times more Sugars and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 35.2 times more Fat, 7.3 times more Saturated Fat, 121.4 times more Omega 6 and 1.3 times more Protein than Raw Onions.
• Both Raw Onions and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.