Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Cooked Frozen Onions:
Dried Sunflower Seed Kernels have 92.5 times more Vitamin B1, 19.7 times more Vitamin B2, 63.1 times more Vitamin B3, 14.5 times more Vitamin B5, 19.2 times more Vitamin B6, 17.5 times more Vitamin B9 and 3517 times more Vitamin E than Boiled and Drained Frozen Onions.
While Boiled and Drained Frozen Onions contain 3.6 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Sunflower Seeds vs Cooked Frozen Onions:
Dried Sunflower Seed Kernels have 2.9 times more Calcium, 75 times more Copper, 15.4 times more Iron, 40.6 times more Magnesium, 48.8 times more Manganese, 330 times more Phosphorus, 6.4 times more Potassium, 132.5 times more Selenium and 55.6 times more Zinc than Boiled and Drained Frozen Onions.
While Boiled and Drained Frozen Onions contain 19.5 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels have 20.9 times more Energy, 1029.2 times more Fat, 495 times more Saturated Fat, 60 times more Omega 3, 1213.2 times more Omega 6, 3 times more Carbohydrate, 6.1 times more Fiber and 29.3 times more Protein than Boiled and Drained Frozen Onions.
Both Dried Sunflower Seed Kernels and Boiled and Drained Frozen Onions have similar amounts of Sugars per 7 oz.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.