Comparing Nutrients in 300 calories Onions VS Toasted Sunflower Seeds

Weight per 300 calories

• Onions: 750g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 15.5 times more energy per unit of mass than Raw Onions, which is very high in comparison to other foods. Onions having low energy density.

Discover which food has more nutrients per 300 calories - Onions or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Onions	Toasted 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	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.32g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	44% 32g	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	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	NA	g per day for Men 19-50 years
Fiber	33.6% 12.8g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Onions	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	28.8% 0.35mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	30% 0.39mg	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% 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	61.7% 55.5mg	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.3% 173mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	18% 668g	0.013% 0.48g	3700g per day for Men 19-50 years

Onions VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Onions or Toasted Sunflower Seeds?

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

• 300 calories of Onions have 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 81.8 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B3 and 3.7 times more Vitamin B5 than Raw Onions.
• 300 calories of Onions have insufficient amounts of Vitamin B3
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Onions as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Onions vs Toasted Sunflower Seeds:

• 300 calories of Onions have 6.2 times more Calcium, 4.6 times more Potassium and 1379 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 3 times more Copper, 2.1 times more Iron, 2.6 times more Phosphorus and 2 times more Zinc than Raw Onions.
• Both Onions and Toasted Sunflower Seeds contain similar levels of Magnesium and Manganese per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Onions have 7 times more Carbohydrate and 2.3 times more Fiber than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 36.7 times more Fat, 9.2 times more Saturated Fat and 185.9 times more Omega 6 than Raw Onions.
• Both Onions and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Onions provide inadequate amounts of Omega 6
• Both Raw Onions as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.