Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Onions

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Onions: 750g

Roasted Sunflower Seeds have 14.6 times more energy per 100g than Onions. It has very high energy density when compared to other foods. Raw Onions having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Onions	10%	2%	88%

Macro Nutrients

	Roasted Sunflower Seeds	Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.98% 0.32g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.57% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	54% 70g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	44% 32g	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	13.3% 9.68g	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	% 14.8g	g per day for Men 19-50 years
Sucrose	NA	% 7.43g	g per day for Men 19-50 years
Fiber	15% 5.72g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	69.2% 0.9mg	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	30.5% 122μg	35.6% 143μg	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	61.7% 55.5mg	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	89.7% 13.5mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Onions	Recommended Dietary Allowance
Calcium	3.6% 36mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	32.5% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.21% 8.25μg	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	24.5% 1.96mg	19.7% 1.58mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	42% 0.97mg	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	85% 595mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	18% 668g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Vitamin B3, 3.9 times more Vitamin B5 and 89.7 times more Vitamin E than Raw Onions.
• While Raw Onions contain 6.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B6 and 76.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Onions have similar amounts of Vitamin B9 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Copper, 1.2 times more Iron, 2.7 times more Phosphorus, 10.9 times more Selenium and 2.1 times more Zinc than Raw Onions.
• While Raw Onions contain 4.8 times more Calcium, 2.5 times more Potassium and 1080.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Onions have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 34.2 times more Fat, 8.5 times more Saturated Fat, 173.3 times more Omega 6 and 1.2 times more Protein than Raw Onions.
• While Raw Onions contain 5.6 times more Carbohydrate, 22.6 times more Sugars and 2.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Onions have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Onions have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.