Comparing Nutrients in 7 ounces Onions VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Onions	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	7.47% 5.4g	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	3.53% 2.56g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.96g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	58% 22g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Onions	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	7.6% 0.091mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	123% 1.6mg	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	9.43% 37.7μg	118% 470μg	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	16.3% 14.7mg	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	0.26% 0.04mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	404% 3.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	5.2% 0.42mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	182% 4.2mg	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	8.22% 57.5mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.78% 177g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Raw Onions have 5.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B1, 9.1 times more Vitamin B2, 60.7 times more Vitamin B3, 57.2 times more Vitamin B5, 6.7 times more Vitamin B6, 12.5 times more Vitamin B9, 1305 times more Vitamin E and 6.8 times more Vitamin K than Raw Onions.
• Both Raw Onions as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Onions have 74.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Calcium, 46.9 times more Copper, 18.1 times more Iron, 12.9 times more Magnesium, 16.4 times more Manganese, 39.8 times more Phosphorus, 5.8 times more Potassium, 158.6 times more Selenium and 31.1 times more Zinc than Raw Onions.

Comparison of macro-nutrients per 7 ounces:

• Raw Onions have 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.6 times more Energy, 498 times more Fat, 124.3 times more Saturated Fat, 17.3 times more Omega 3, 2521.7 times more Omega 6, 2.6 times more Carbohydrate, 6.5 times more Fiber and 17.6 times more Protein than Raw Onions.
• Both Raw Onions as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.