Comparing Nutrients in 5 ounces Onions VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Onions	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	26.2% 34g	130g per day for Men 19-50 years
Sugars	8.3% 6g	5.34% 3.87g	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	2.52% 1.83g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Onions	Roasted 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	5.43% 0.065mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.16mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	87.7% 1.14mg	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	6.73% 27μg	84% 336μg	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	11.7% 10.5mg	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	0.19% 0.028mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.039% 1.56μg	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	3.72% 0.3mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	7.95% 0.18mg	130% 3mg	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	5.87% 41mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Onions vs Roasted Sunflower Seeds:

• Raw Onions have 5.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B1, 9.1 times more Vitamin B2, 60.7 times more Vitamin B3, 57.2 times more Vitamin B5, 6.7 times more Vitamin B6, 12.5 times more Vitamin B9, 1305 times more Vitamin E and 6.8 times more Vitamin K than Raw Onions.
• Both Raw Onions as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Onions vs Roasted Sunflower Seeds:

• Raw Onions have 74.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Calcium, 46.9 times more Copper, 18.1 times more Iron, 12.9 times more Magnesium, 16.4 times more Manganese, 39.8 times more Phosphorus, 5.8 times more Potassium, 158.6 times more Selenium and 31.1 times more Zinc than Raw Onions.

Comparison of macro-nutrients per 5 ounces:

• Raw Onions have 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.6 times more Energy, 498 times more Fat, 124.3 times more Saturated Fat, 17.3 times more Omega 3, 2521.7 times more Omega 6, 2.6 times more Carbohydrate, 6.5 times more Fiber and 17.6 times more Protein than Raw Onions.
• Both Raw Onions as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.