Comparing Nutrients in 7 ounces Onions Flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Onions Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 693kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	102% 74.2g	7.17% 5.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	48% 18.3g	45% 17g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	205% 2.67mg	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	82.4% 329μg	113% 450μg	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	165% 149mg	3.1% 2.78mg	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	2.4% 0.36mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	51% 510mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	397% 3.57mg	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	38.4% 3.08mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	168% 3.87mg	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	86% 601mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Onions Flakes vs Sunflower Seeds:

• Dry Onions Flakes have 1.2 times more Vitamin B5, 53.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Vitamin B1, 3.6 times more Vitamin B2, 8.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 195.4 times more Vitamin E than Dry Onions Flakes.
• Both Dry Onions Flakes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Dry Onions Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Onions Flakes vs Sunflower Seeds:

• Dry Onions Flakes have 3.3 times more Calcium, 2.5 times more Potassium and 2.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Copper, 3.4 times more Iron, 3.5 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 10.6 times more Selenium and 2.6 times more Zinc than Dry Onions Flakes.

Comparison of macro-nutrients per 7 ounces:

• Dry Onions Flakes have 4.2 times more Carbohydrate and 14.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 111.9 times more Fat, 57.1 times more Saturated Fat, 6.7 times more Omega 3, 135.6 times more Omega 6 and 2.3 times more Protein than Dry Onions Flakes.
• Both Dry Onions Flakes and Dried Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Dry Onions Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.