Comparing Nutrients in 300 calories Onion Powder VS Roasted Sunflower Seeds

Weight per 300 calories

• Onion Powder: 88g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Onion Powder Spices, which is very high in comparison to other foods. Onion Powder having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0.82% 0.013g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	1.94% 1.4g	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	2.03% 1.47g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	35% 13.4g	15% 5.72g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.6% 0.63mg	32% 0.41mg	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	14% 56.3μg	30.5% 122μg	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	23% 20.6mg	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	1.6% 0.24mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.8% 338mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	105% 0.94mg	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	43% 3.43mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	23.7% 99mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	47.3% 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	40.5% 283mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.2mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	32.4% 3.56mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.13% 4.74g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 7.4 times more Vitamin B1, 1.5 times more Vitamin B6, 28.5 times more Vitamin C and 2.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 12.9 times more Vitamin B3, 5.6 times more Vitamin B5, 2.2 times more Vitamin B9 and 56.6 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Onion Powder vs Roasted Sunflower Seeds:

• Onion Powder Spices have 9.4 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 2 times more Potassium, 41.5 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper, 2.1 times more Phosphorus and 3.2 times more Selenium than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Onion Powder Spices have 5.6 times more Carbohydrate, 4.1 times more Sugars and 2.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 28.1 times more Fat, 14 times more Saturated Fat and 75.6 times more Omega 6 than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Onion Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.