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Comparing Nutrients in 5 ounces Roasted Sunflower SeedsVS Sauteed Yellow Onions

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Sauteed Yellow Onions
3%
73%
24%
5 oz ▼

Macro Nutrients

28.4%825kcal
Energy
6%174kcal
825 kcalvs174 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
72.8%70.6g
Fat
15.8%15.3g
70.6 gvs15.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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23%7.4g
Saturated Fat
6.54%2.1g
7.4 gvs2.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.1%0.098g
Omega 3
58.5%0.94g
0.098 gvs0.94 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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273%46.5g
Omega 6
40%6.8g
46.5 gvs6.8 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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26.2%34g
Carbohydrate
8.57%11g
34 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.34%3.87g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.87 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.9%2.1g
≤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]
NA gvs2.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%2.98g
NA gvs2.98 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%1.15g
NA gvs1.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
41.4%15.7g
Fiber
6.34%2.4g
15.7 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
49%27.4g
Protein
2.4%1.35g
27.4 gvs1.35 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
12.5%0.15mg
Vitamin B1
5.8%0.069mg
Thiamine
0.15 mgvs0.069 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg
Vitamin B2
4.47%0.058mg
Riboflavin
0.35 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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62.4%10mg
Vitamin B3
0.33%0.052mg
Niacin, nicotinic acid, niacinamide
10 mgvs0.052 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
200%9.98mg
Vitamin B5
4.88%0.24mg
Pantothenic acid
9.98 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
87.7%1.14mg
Vitamin B6
22.6%0.29mg
Pyridoxine
1.14 mgvs0.29 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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84%336μg
Vitamin B9
0.71%2.83μg
Folates and Folic Acid
336 μgvs2.83 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
2.2%2mg
Vitamin C
2.83%2.55mg
Ascorbic acid
2 mgvs2.55 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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247%37mg
Vitamin E
6.43%0.96mg
Tocopherols and Tocotrienols
37 mgvs0.96 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.2%3.83μg
Vitamin K
25.5%30.6μg
Phytomenadione or phylloquinone
3.83 μgvs30.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.92%99mg
Calcium
2.83%28.3mg
99 mgvs28.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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288%2.6mg
Copper
2.68%0.024mg
2.6 mgvs0.024 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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67.3%5.4mg
Iron
4.8%0.38mg
5.4 mgvs0.38 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43.5%183mg
Magnesium
3.04%12.8mg
183 mgvs12.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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130%3mg
Manganese
6.3%0.14mg
3 mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
234%1637mg
Phosphorus
6.7%46.8mg
1637 mgvs46.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
35.4%1205mg
Potassium
5.54%189mg
1205 mgvs189 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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204%112μg
Selenium
NA
112 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.28%4.25mg
Sodium
1.13%17mg
4.25 mgvs17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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68%7.5mg
Zinc
2.7%0.3mg
7.5 mgvs0.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.046%1.7g
Water
3.07%113g
1.7 gvs113 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Sauteed Yellow Onions:
Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Sauteed Yellow Onions:
Comparison of macro-nutrients per 5 ounces:



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