Comparing Nutrients in 7 ounces Sunflower Seeds VS Sauteed Yellow Onions

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	40% 1159kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	12% 15.6g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	NA	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	4.05% 2.94g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 1.6g	g per day for Men 19-50 years
Fiber	45% 17g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	31.6% 0.41mg	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	113% 450μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	3.97% 3.57mg	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	465% 69.8mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35.7% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	3.75% 0.034mg	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	130% 10.4mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	8.8% 0.2mg	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	187% 1310mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.3% 159g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Sauteed Yellow Onions contain 1.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 7 oz.

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

• Dried Sunflower Seed Kernels have 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.
• While Sauteed Yellow Onions contain 16.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Sauteed Yellow Onions contain 11 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 7 oz.