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Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS 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%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
26.5%25.7g
Fat
0.77%0.75g
25.7 gvs0.75 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
8.4%2.7g
Saturated Fat
0.98%0.32g
2.7 gvs0.32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
2.22%0.036g
Omega 3
1.88%0.03g
0.036 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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99%17g
Omega 6
0.57%0.098g
17 gvs0.098 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
9.54%12.4g
Carbohydrate
54%70g
12.4 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.94%1.4g
Sugars
44%32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.4 gvs32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
13.3%9.68g
≤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]
NA gvs9.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%14.8g
NA gvs14.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%7.43g
NA gvs7.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
15%5.72g
Fiber
33.6%12.8g
5.72 gvs12.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
17.8%9.96g
Protein
14.7%8.25g
9.96 gvs8.25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
4.55%0.055mg
Vitamin B1
28.8%0.35mg
Thiamine
0.055 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
9.75%0.13mg
Vitamin B2
15.6%0.2mg
Riboflavin
0.13 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
22.7%3.63mg
Vitamin B3
5.44%0.87mg
Niacin, nicotinic acid, niacinamide
3.63 mgvs0.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
72.6%3.63mg
Vitamin B5
18.5%0.92mg
Pantothenic acid
3.63 mgvs0.92 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
32%0.41mg
Vitamin B6
69.2%0.9mg
Pyridoxine
0.41 mgvs0.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
30.5%122μg
Vitamin B9
35.6%143μg
Folates and Folic Acid
122 μgvs143 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.8%0.72mg
Vitamin C
61.7%55.5mg
Ascorbic acid
0.72 mgvs55.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
89.7%13.5mg
Vitamin E
1%0.15mg
Tocopherols and Tocotrienols
13.5 mgvs0.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.16%1.4μg
Vitamin K
2.5%3μg
Phytomenadione or phylloquinone
1.4 μgvs3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.6%36mg
Calcium
17.3%173mg
36 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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105%0.94mg
Copper
32.5%0.29mg
0.94 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.21%8.25μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs8.25 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
24.5%1.96mg
Iron
19.7%1.58mg
1.96 mgvs1.58 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
16%66.5mg
Magnesium
18%75mg
66.5 mgvs75 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
47.3%1.1mg
Manganese
42%0.97mg
1.1 mgvs0.97 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
85%595mg
Phosphorus
31%218mg
595 mgvs218 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
13%438mg
Potassium
32.2%1095mg
438 mgvs1095 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
74.3%41μg
Selenium
6.8%3.75μg
41 μgvs3.75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.1%1.55mg
Sodium
2%30mg
1.55 mgvs30 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
24.8%2.73mg
Zinc
11.6%1.28mg
2.73 mgvs1.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.017%0.62g
Water
18%668g
0.62 gvs668 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Onions:
Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Onions:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: