Comparing Nutrients in 7 ounces Sauteed Yellow Onions VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sauteed Yellow Onions	Sunflower Seeds	Recommended Dietary Allowance
Energy	8.4% 244kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	9.16% 2.93g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	56% 9.55g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	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	4.05% 2.94g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	% 4.96g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	45% 17g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	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	0.99% 3.97μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	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	9% 1.35mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.7% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	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	6.7% 0.54mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	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	9.36% 65.5mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Sauteed Yellow Onions have 1.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 30.2 times more Vitamin B1, 8.7 times more Vitamin B2, 225.3 times more Vitamin B3, 6.6 times more Vitamin B5, 6.5 times more Vitamin B6, 113.5 times more Vitamin B9 and 51.7 times more Vitamin E than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sauteed Yellow Onions vs Sunflower Seeds:

• Sauteed Yellow Onions have 16.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Calcium, 105.9 times more Copper, 19.4 times more Iron, 36.1 times more Magnesium, 19.1 times more Manganese, 20 times more Phosphorus, 4.8 times more Potassium and 23.8 times more Zinc than Sauteed Yellow Onions.

Comparison of macro-nutrients per 7 ounces:

• Sauteed Yellow Onions have 11 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Energy, 4.8 times more Fat, 3 times more Saturated Fat, 4.8 times more Omega 6, 2.5 times more Carbohydrate, 5.1 times more Fiber and 21.9 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.