Comparing Nutrients in 500 calories Young Green Onions VS Sunflower Seeds

Weight per 500 calories

• Young Green Onions: 1852g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 21.6 times more energy per unit of mass than Young Green Onions, tops only, which is very high in comparison to other foods. Young Green Onions having very low energy density.

Which food has more nutrients per 500 calories - Young Green Onions or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Young Green Onions	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	9.55% 3.06g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	8.82% 1.5g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.8% 106g	13% 17g	130g per day for Men 19-50 years
Sugars	100% 72.4g	3.1% 2.24g	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	54% 39.3g	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	% 30.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.96g	% 2.14g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	32% 18g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	412% 3704μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	88.6% 1.15mg	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	139% 556μg	48.6% 194μg	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	276% 248mg	1.33% 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	26% 3.9mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2412% 2894μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Sunflower Seeds	Recommended Dietary Allowance
Calcium	96% 963mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	63.8% 0.57mg	171% 1.54mg	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	118% 9.44mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	70.5% 296mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	72.6% 1.67mg	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	66% 463mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	86.6% 2944mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	17% 9.26μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	46.2% 1710g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Young Green Onions vs Sunflower Seeds:

• Young Green Onions, tops only have 1442 times more Vitamin A, 1.6 times more Vitamin B2, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9, 207 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1 and 7.7 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Young Green Onions, tops only as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Young Green Onions vs Sunflower Seeds:

• Young Green Onions, tops only have 14.4 times more Calcium, 2.1 times more Iron, 1.7 times more Manganese, 5.3 times more Potassium, 36 times more Sodium and 422.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Copper and 4.9 times more Selenium than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Young Green Onions, tops only have 14.4 times more Omega 3, 6.2 times more Carbohydrate, 32.3 times more Sugars and 4.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.1 times more Fat and 13.2 times more Omega 6 than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Protein per 500 kcal.
• Both Young Green Onions, tops only as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.