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Comparing Nutrients in 300 calories Onion PowderVS Toasted Sunflower Seeds

Weight per 300 calories

Onion Powder
88g
Toasted Sunflower Seeds
48.5g

Toasted Sunflower Seed Kernels no Salt have 1.8 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 Toasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Onion Powder
11%
3%
86%
Toasted Sunflower Seeds
10%
77%
13%
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 Spices and Herbs rich in Energy
0.94%0.91g
Fat
28.4%27.5g
0.91 gvs27.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Spices and Herbs rich in Fat
0.6%0.19g
Saturated Fat
9%2.9g
0.19 gvs2.9 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Spices and Herbs rich in Saturated Fat
0.82%0.013g
Omega 3
2.4%0.038g
0.013 gvs0.038 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Spices and Herbs rich in Omega 3
1.3%0.22g
Omega 6
107%18g
0.22 gvs18 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Spices and Herbs 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 Spices and Herbs rich in Cholesterol
53.5%69.6g
Carbohydrate
7.68%9.98g
69.6 gvs9.98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Spices and Herbs rich in Carbohydrate
8.05%5.83g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.83 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Spices and Herbs rich in Sugars
2.03%1.47g
Fructose
NA
≤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]
1.47 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Spices and Herbs rich in Fructose
%0.64g
Glucose
NA
0.64 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Spices and Herbs rich in Glucose
%3.4g
Sucrose
NA
3.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Spices and Herbs rich in Sucrose
35%13.4g
Fiber
14.7%5.57g
13.4 gvs5.57 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Spices and Herbs rich in Fiber
16.4%9.16g
Protein
15%8.34g
9.16 gvs8.34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Spices and Herbs 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 Spices and Herbs rich in Vitamin A Buy Preformed Vegan Vitamin A
33.5%0.4mg
Vitamin B1
13%0.16mg
Thiamine
0.4 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B1 Buy Vegan Vitamin B1
5.4%0.07mg
Vitamin B2
10.6%0.14mg
Riboflavin
0.07 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B2 Buy Vegan Vitamin B2
1.77%0.28mg
Vitamin B3
12.7%2.03mg
Niacin, nicotinic acid, niacinamide
0.28 mgvs2.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
13%0.64mg
Vitamin B5
68.4%3.42mg
Pantothenic acid
0.64 mgvs3.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
48.6%0.63mg
Vitamin B6
30%0.39mg
Pyridoxine
0.63 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Spices and Herbs 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 Spices and Herbs rich in Vitamin B7
14%56.3μg
Vitamin B9
29%115μg
Folates and Folic Acid
56.3 μgvs115 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Spices and Herbs 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 Spices and Herbs rich in Vitamin B12 Buy Vegan Vitamin B12
23%20.6mg
Vitamin C
0.75%0.68mg
Ascorbic acid
20.6 mgvs0.68 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin C
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 Spices and Herbs rich in Vitamin D Buy Vegan Vitamin D
1.6%0.24mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.24 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin E
3%3.6μg
Vitamin K
NA
Phytomenadione or phylloquinone
3.6 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin K

Minerals

33.8%338mg
Calcium
2.76%27.6mg
338 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Spices and Herbs rich in Calcium
57.7%0.52mg
Copper
99%0.89mg
0.52 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Spices and Herbs rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Spices and Herbs rich in Fluoride
43%3.43mg
Iron
41.3%3.3mg
3.43 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Spices and Herbs rich in Iron
23.7%99mg
Magnesium
15%62.5mg
99 mgvs62.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Spices and Herbs rich in Magnesium
49.7%1.14mg
Manganese
44.5%1.02mg
1.14 mgvs1.02 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Spices and Herbs 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 Spices and Herbs rich in Molybdenum
40.5%283mg
Phosphorus
80%561mg
283 mgvs561 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Spices and Herbs rich in Phosphorus
25.5%867mg
Potassium
7%238mg
867 mgvs238 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Spices and Herbs rich in Potassium
23%12.6μg
Selenium
NA
12.6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Spices and Herbs rich in Selenium
4.3%64.2mg
Sodium
0.097%1.45mg
64.2 mgvs1.45 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Spices and Herbs rich in Sodium
32.4%3.56mg
Zinc
23.4%2.57mg
3.56 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Spices and Herbs rich in Zinc
0.13%4.74g
Water
0.013%0.48g
4.74 gvs0.48 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Spices and Herbs rich in Water
Lets compare vitamin content per 300 calories of Onion Powder vs Toasted Sunflower Seeds:
Comparing minerals per 300 calories for Onion Powder vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: