Comparing Nutrients in 500 calories Sauteed Yellow Onions VS Roasted Sunflower Seeds

Weight per 500 calories

• Sauteed Yellow Onions: 407g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more energy per unit of mass than Sauteed Yellow Onions, which is very high in comparison to other foods. Sauteed Yellow Onions having average energy density.

Which food has more nutrients per 500 calories - Sauteed Yellow Onions or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sauteed Yellow Onions	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	18.8% 6g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	168% 2.7g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	166% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.35g	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	8.3% 6g	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	% 8.54g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.9g	25% 9.54g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	53% 0.69mg	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	2.03% 8.13μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.13% 7.3mg	1.34% 1.2mg	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	18.4% 2.76mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 88μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.13% 81.3mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	7.68% 0.069mg	175% 1.57mg	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	13.7% 1.1mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	79% 1.8mg	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	19% 134mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	16% 541mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	8.8% 325g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sauteed Yellow Onions vs Roasted Sunflower Seeds:

• Sauteed Yellow Onions have 2.2 times more Vitamin B1, 1.2 times more Vitamin B6, 6.1 times more Vitamin C and 37.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 40.2 times more Vitamin B3, 8.7 times more Vitamin B5, 25 times more Vitamin B9 and 8.1 times more Vitamin E than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sauteed Yellow Onions vs Roasted Sunflower Seeds:

• Sauteed Yellow Onions have 1.4 times more Calcium and 315.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 22.8 times more Copper, 3 times more Iron, 3 times more Magnesium, 4.4 times more Manganese, 7.4 times more Phosphorus, 1.4 times more Potassium and 5.3 times more Zinc than Sauteed Yellow Onions.

Comparison of macro-nutrients per 500 calories:

• Sauteed Yellow Onions have 1.3 times more Saturated Fat, 45.3 times more Omega 3 and 1.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Omega 6, 1.4 times more Fiber and 4.3 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 500 kcal.
• Both Sauteed Yellow Onions as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.