Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Frozen Chopped Onions

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Frozen Chopped Onions: 1724g

Toasted Sunflower Seeds have 21.3 times more energy per 100g than Frozen Chopped Onions. It has very high energy density when compared to other foods. Frozen Chopped Onions, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Toasted Sunflower Seeds	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	2.16% 0.034g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	90% 118g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.4% 9.3g	81.7% 31g	38g per day for Men 19-50 years
Protein	25% 14g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.83% 34.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	99% 1.3mg	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	48% 192μg	73.3% 293μg	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	1.26% 1.13mg	63.2% 57mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	4.6% 46mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	36.4% 0.33mg	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	68.8% 5.5mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	55.5% 1.28mg	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	134% 935mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	63% 2138mg	3400mg per day for Men 19-50 years
Selenium	NA	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	43% 1586g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Frozen Chopped Onions Nutrients Per 500 Kcal

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

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

• 500 calories of Toasted Sunflower Seeds have 1.3 times more Vitamin B3 and 3.2 times more Vitamin B5 than Frozen Chopped Onions.
• While 500 kcal of Frozen Chopped Onions, Unprepared contain 2 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 50.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Toasted Sunflower Seeds have 4.5 times more Copper, 1.3 times more Manganese, 2.5 times more Phosphorus and 3.5 times more Zinc than Frozen Chopped Onions.
• While 500 kcal of Frozen Chopped Onions, Unprepared contain 6.4 times more Calcium, 5.4 times more Potassium, 85.4 times more Sodium and 1963.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Frozen Chopped Onions contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 26.6 times more Fat, 16.4 times more Saturated Fat and 47.3 times more Omega 6 than Frozen Chopped Onions.
• While 500 kcal of Frozen Chopped Onions, Unprepared contain 7.1 times more Carbohydrate and 3.3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Frozen Chopped Onions offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Frozen Chopped Onions provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Chopped Onions, Unprepared provide inadequate amounts of Omega 3 in 500 calories.