Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Onions vs Sunflower Seeds:
Boiled Chopped Frozen Onions have 1.9 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 64.3 times more Vitamin B1, 14.2 times more Vitamin B2, 60 times more Vitamin B3, 11.4 times more Vitamin B5, 19.5 times more Vitamin B6, 17.5 times more Vitamin B9 and 3517 times more Vitamin E than Boiled Chopped Frozen Onions.
Both Boiled Chopped Frozen Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Cooked Chopped Frozen Onions vs Sunflower Seeds:
Boiled Chopped Frozen Onions have 19.5 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.9 times more Calcium, 94.7 times more Copper, 17.5 times more Iron, 54.2 times more Magnesium, 27.5 times more Manganese, 34.7 times more Phosphorus, 6 times more Potassium, 132.5 times more Selenium and 71.4 times more Zinc than Boiled Chopped Frozen Onions.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels contain 20.9 times more Energy, 514.6 times more Fat, 278.4 times more Saturated Fat, 30 times more Omega 3, 640.3 times more Omega 6, 3 times more Carbohydrate, 4.8 times more Fiber and 27 times more Protein than Boiled Chopped Frozen Onions.
Both Boiled Chopped Frozen Onions and Dried Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
Both Boiled Chopped Frozen Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.