Comparing Nutrients in 5 ounces Onion Powder VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.7% 483kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	86.3% 112g	26.2% 34g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	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	NA	g per day for Men 19-50 years
Fiber	56.7% 21.5g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	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	54% 0.65mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	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	22.7% 91μg	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	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	54.4% 544mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	65.2% 456mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 4.3 times more Vitamin B1, 16.7 times more Vitamin C and 1.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B2, 21.9 times more Vitamin B3, 9.6 times more Vitamin B5, 3.7 times more Vitamin B9 and 96.7 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Onion Powder Spices 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 Onion Powder vs Roasted Sunflower Seeds:

• Onion Powder Spices have 5.5 times more Calcium and 24.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, 1.6 times more Manganese, 3.6 times more Phosphorus, 5.5 times more Selenium and 1.3 times more Zinc than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Onion Powder Spices have 3.3 times more Carbohydrate, 2.4 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 47.9 times more Fat, 23.8 times more Saturated Fat, 4.6 times more Omega 3, 129.1 times more Omega 6 and 1.9 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.