Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Frozen Chopped Onions

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	29% 839kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	7.44% 9.67g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	8.18% 0.11mg	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	83% 332μg	6.02% 24μg	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	1.73% 1.56mg	5.2% 4.68mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	3% 0.027mg	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	76% 6.07mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	4.56% 0.1mg	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	231% 1615mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.52% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Frozen Chopped Onions per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Frozen Chopped Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 10.7 times more Vitamin B1, 10.4 times more Vitamin B2, 27.4 times more Vitamin B3, 68 times more Vitamin B5, 10.6 times more Vitamin B6 and 13.8 times more Vitamin B9 than Frozen Chopped Onions.
• While 5 oz of Frozen Chopped Onions, Unprepared contain 3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Frozen Chopped Onions have insufficient amounts of Vitamin B3
• Both Oil Roasted Sunflower Seed Kernels as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 5.1 times more Calcium, 94.9 times more Copper, 13 times more Iron, 18.1 times more Magnesium, 28.1 times more Manganese, 51.8 times more Phosphorus, 3.9 times more Potassium, 195.5 times more Selenium and 74.4 times more Zinc than Frozen Chopped Onions.
• While 5 oz of Frozen Chopped Onions, Unprepared contain 59.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Frozen Chopped Onions lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 20.4 times more Energy, 513 times more Fat, 415.8 times more Saturated Fat, 40.5 times more Omega 3, 924.5 times more Omega 6, 3.4 times more Carbohydrate, 5.9 times more Fiber and 25.4 times more Protein than Frozen Chopped Onions.
• 5 ounces of Frozen Chopped Onions provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein