Comparing Nutrients in 300 calories Sauteed Yellow Onions VS Toasted Sunflower Seeds

Weight per 300 calories

• Sauteed Yellow Onions: 244g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 5 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.

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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sauteed Yellow Onions	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	107% 18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	11% 4.15g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	4.14% 2.3g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.96% 0.12mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.5mg	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	1.2% 4.88μg	29% 115μg	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	0.75% 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	11% 1.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.88% 48.8mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	4.6% 0.041mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	11.5% 80.5mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	4.66% 0.51mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	5.27% 195g	0.013% 0.48g	3700g per day for Men 19-50 years

Sauteed Yellow Onions VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

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

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

• 300 calories of Sauteed Yellow Onions have 1.3 times more Vitamin B6 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 22.5 times more Vitamin B3, 8.2 times more Vitamin B5 and 23.6 times more Vitamin B9 than Sauteed Yellow Onions.
• 300 calories of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Sauteed Yellow Onions as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Sauteed Yellow Onions have 1.4 times more Potassium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 21.4 times more Copper, 5 times more Iron, 2.8 times more Magnesium, 4.1 times more Manganese, 7 times more Phosphorus and 5 times more Zinc than Sauteed Yellow Onions.
• 300 calories of Sauteed Yellow Onions lack sufficient amounts of Copper, Magnesium and Zinc
• Both Sauteed Yellow Onions as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sauteed Yellow Onions have 1.2 times more Saturated Fat, 42 times more Omega 3 and 1.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6, 1.3 times more Fiber and 3.6 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Toasted Sunflower Seeds offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Sauteed Yellow Onions provide inadequate amounts of Protein
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3