Comparing Nutrients in 500 calories Onion Powder VS Sunflower Seed Flour

Weight per 500 calories

• Onion Powder: 147g
• Sunflower Seed Flour: 153g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Onion Powder or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Onion Powder	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	42.3% 55g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	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	3.38% 2.45g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 5.67g	NA	g per day for Men 19-50 years
Fiber	58.7% 22.3g	21% 7.98g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.02% 0.12mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	89% 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	23.5% 94μg	85% 340μg	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	38% 34.3mg	2.2% 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	2.64% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	56.3% 563mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	292% 2.63mg	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	71.5% 5.7mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	132% 3.03mg	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	67.4% 472mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	42.5% 1444mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	54% 5.94mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	0.31% 11.5g	3700g per day for Men 19-50 years

Onion Powder VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Onion Powder or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Onion Powder vs Sunflower Seed Flour:

• 500 calories of Onion Powder have 17.2 times more Vitamin C than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 7.3 times more Vitamin B1, 3.5 times more Vitamin B2, 23.8 times more Vitamin B3, 9.4 times more Vitamin B5 and 3.6 times more Vitamin B9 than Onion Powder Spices.
• Both Onion Powder and Sunflower Seed Flour provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Onion Powder have insufficient amounts of Vitamin B2 and Vitamin B3
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Onion Powder Spices as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Onion Powder vs Sunflower Seed Flour:

• 500 calories of Onion Powder have 3.2 times more Calcium and 14.1 times more Potassium than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 3 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 4.3 times more Selenium and 1.3 times more Zinc than Onion Powder Spices.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Onion Powder have 2.1 times more Carbohydrate and 2.8 times more Fiber than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 4.8 times more Protein than Onion Powder Spices.
• Both Onion Powder and Sunflower Seed Flour offer comparable quantities of Energy per 500 calories.
• Both Onion Powder Spices as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.