Comparing Nutrients in 500 calories Boiled Onions VS Toasted Sunflower Seeds

Weight per 500 calories

• Boiled Onions: 1136g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 14.1 times more energy per unit of mass than Boiled and Drained Onions, which is very high in comparison to other foods. Boiled Onions having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Onions or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Onions	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.68% 0.8g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	74% 53.8g	NA	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	22.6% 16.4g	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 12.5g	NA	g per day for Men 19-50 years
Fiber	42% 16g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Toasted 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	39.8% 0.48mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	50% 0.65mg	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	42.6% 170μg	48% 192μg	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	65.7% 59mg	1.26% 1.13mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.73% 5.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 250mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	84.6% 0.76mg	165% 1.5mg	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	34% 2.73mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	74.2% 1.7mg	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	57% 398mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	55.5% 1886mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	27% 998g	0.022% 0.81g	3700g per day for Men 19-50 years

Boiled Onions VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Onions or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Boiled Onions vs Toasted Sunflower Seeds:

• 500 calories of Boiled Onions have 1.8 times more Vitamin B1, 2.3 times more Vitamin B6 and 52.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3 and 4.4 times more Vitamin B5 than Boiled and Drained Onions.
• Both Boiled Onions and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Onions as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Onions vs Toasted Sunflower Seeds:

• 500 calories of Boiled Onions have 5.4 times more Calcium, 4.8 times more Potassium and 1236 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 2 times more Iron, 2.4 times more Phosphorus and 1.8 times more Zinc than Boiled and Drained Onions.
• Both Boiled Onions and Toasted Sunflower Seeds contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Onions have 6.9 times more Carbohydrate and 1.7 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 21.2 times more Fat, 13.7 times more Saturated Fat and 38 times more Omega 6 than Boiled and Drained Onions.
• Both Boiled Onions and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Onions provide inadequate amounts of Omega 6
• Both Boiled and Drained Onions as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.