Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Onions	Recommended Dietary Allowance
Energy	40% 1155kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	15.5% 20g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	13% 9.4g	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	NA	3.94% 2.86g	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	% 4.35g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	58% 22g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	19.7% 0.26mg	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	118% 470μg	7.44% 29.8μg	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	3.1% 2.78mg	11.5% 10.3mg	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	345% 51.8mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Onions	Recommended Dietary Allowance
Calcium	14% 139mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	14.8% 0.13mg	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	94% 7.54mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	13.2% 0.3mg	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	327% 2292mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.7% 174g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Vitamin B1, 10.7 times more Vitamin B2, 42.7 times more Vitamin B3, 62.3 times more Vitamin B5, 6.2 times more Vitamin B6, 15.8 times more Vitamin B9, 1305 times more Vitamin E and 5.4 times more Vitamin K than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 3.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Onions have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Calcium, 27.3 times more Copper, 15.8 times more Iron, 11.7 times more Magnesium, 13.8 times more Manganese, 33 times more Phosphorus, 5.1 times more Potassium, 132.2 times more Selenium and 25.2 times more Zinc than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 73.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 13.2 times more Energy, 262.1 times more Fat, 168.4 times more Saturated Fat, 17.3 times more Omega 3, 468.3 times more Omega 6, 2.4 times more Carbohydrate, 7.9 times more Fiber and 14.2 times more Protein than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.