Comparing Nutrients in 300 calories Sauteed Yellow Onions VS Sunflower Seeds

Weight per 300 calories

• Sauteed Yellow Onions: 244g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 4.7 times more energy per unit of mass than Sauteed Yellow Onions, which is very high in comparison to other foods. Sauteed Yellow Onions having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sauteed Yellow Onions	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	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	4.98% 3.6g	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	% 5.12g	NA	g per day for Men 19-50 years
Sucrose	% 1.98g	% 1.3g	g per day for Men 19-50 years
Fiber	11% 4.15g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	4.14% 2.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.96% 0.12mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.5mg	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	1.2% 4.88μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.88% 4.4mg	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	11% 1.66mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.88% 48.8mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	4.6% 0.041mg	103% 0.92mg	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	8.23% 0.66mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	11.5% 80.5mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	4.66% 0.51mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	5.27% 195g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Sauteed Yellow Onions have 6.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 47.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 23.9 times more Vitamin B9 and 10.9 times more Vitamin E than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sauteed Yellow Onions vs Sunflower Seeds:

• Sauteed Yellow Onions have 1.2 times more Calcium and 80.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.3 times more Copper, 4.1 times more Iron, 7.6 times more Magnesium, 4 times more Manganese, 4.2 times more Phosphorus and 5 times more Zinc than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Dried Sunflower Seed Kernels have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sauteed Yellow Onions have 1.6 times more Saturated Fat, 52.2 times more Omega 3 and 1.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Fiber per 300 kcal.
• Both Sauteed Yellow Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.