Comparing Nutrients in 300 calories Sunflower Seeds VS Boiled Onions with Salt

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Boiled Onions with Salt: 714g

Sunflower Seeds have 13.9 times more energy per 100g than Boiled Onions with Salt. It has very high energy density when compared to other foods. Boiled and Drained Onions with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Boiled Onions with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Sunflower Seeds	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	46.6% 33.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	26.3% 10g	38g per day for Men 19-50 years
Protein	19% 10.7g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	71% 0.92mg	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	29% 117μg	26.8% 107μg	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	0.8% 0.72mg	41.3% 37mg	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	120% 18mg	0.95% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	53% 0.48mg	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	33.7% 2.7mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	47.5% 1.1mg	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	48.4% 339mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	35% 1186mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	114% 1707mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	17% 628g	3700g per day for Men 19-50 years

Sunflower Seeds VS Boiled Onions With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Boiled Onions with Salt?

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

• 300 calories of Sunflower Seeds have 2.5 times more Vitamin B1, 3.6 times more Vitamin B3 and 126.5 times more Vitamin E than Boiled Onions with Salt.
• While 300 kcal of Boiled and Drained Onions with Salt contain 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 51.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Boiled Onions with Salt provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Sunflower Seeds have insufficient amounts of Vitamin C
• 300 calories of Boiled Onions with Salt have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Sunflower Seeds vs Boiled Onions with Salt:

• 300 calories of Sunflower Seeds have 1.9 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.4 times more Phosphorus, 6.4 times more Selenium and 1.7 times more Zinc than Boiled Onions with Salt.
• While 300 kcal of Boiled and Drained Onions with Salt contain 3.9 times more Calcium, 3.6 times more Potassium, 369.2 times more Sodium and 258.3 times more Water than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Boiled Onions with Salt contain similar levels of Manganese per 300 calories.
• 300 calories of Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seeds have 19.5 times more Fat, 10.3 times more Saturated Fat and 23.7 times more Omega 6 than Boiled Onions with Salt.
• While 300 kcal of Boiled and Drained Onions with Salt contain 6.6 times more Carbohydrate, 25.1 times more Sugars and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Boiled Onions with Salt offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Boiled Onions with Salt provide inadequate amounts of Omega 6
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Onions with Salt provide inadequate amounts of Omega 3 in 300 calories.