Comparing Nutrients in 5 ounces Onion Powder VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Onion Powder	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.7% 483kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	22% 28.3g	130g per day for Men 19-50 years
Sugars	13% 9.4g	5.12% 3.7g	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	3.27% 2.37g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	% 3.54g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	32% 12g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	147% 1.9mg	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	22.7% 91μg	80.4% 322μg	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	37% 33mg	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	2.55% 0.38mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Sunflower Seeds	Recommended Dietary Allowance
Calcium	54.4% 544mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	283% 2.55mg	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	69% 5.53mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	120% 2.76mg	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	65.2% 456mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Onion Powder vs Sunflower Seeds:

• Onion Powder Spices have 16.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 26 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 130.3 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Onion Powder vs Sunflower Seeds:

• Onion Powder Spices have 4.9 times more Calcium, 1.5 times more Potassium and 8.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus and 3.7 times more Selenium than Onion Powder Spices.
• Both Onion Powder Spices and Dried Sunflower Seed Kernels have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Onion Powder Spices have 4 times more Carbohydrate, 2.5 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 49.5 times more Fat, 20.3 times more Saturated Fat, 4 times more Omega 3, 90.7 times more Omega 6 and 2 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.