Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Welsh Onions

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Welsh Onions	Recommended Dietary Allowance
Energy	40% 1155kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	1.73% 0.29g	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	9.92% 13g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	5.97% 4.33g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Welsh Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	11% 0.14mg	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	7.94% 31.8μg	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	59.5% 53.6mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	320% 384μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Welsh Onions	Recommended Dietary Allowance
Calcium	14% 139mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	15.4% 0.14mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	12% 0.27mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	12.4% 421mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.85% 180g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B1, 2.7 times more Vitamin B2, 17.6 times more Vitamin B3, 41.7 times more Vitamin B5, 11.2 times more Vitamin B6, 14.8 times more Vitamin B9 and 51.2 times more Vitamin E than Raw Welsh Onions.
• While Raw Welsh Onions contain 19.3 times more Vitamin C and 71.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Calcium, 26.1 times more Copper, 3.1 times more Iron, 5.6 times more Magnesium, 15.4 times more Manganese, 23.6 times more Phosphorus, 4 times more Potassium, 132.2 times more Selenium and 10.2 times more Zinc than Raw Welsh Onions.
• While Raw Welsh Onions contain 5.7 times more Sodium and 75.4 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 17.1 times more Energy, 124.5 times more Fat, 77.9 times more Saturated Fat, 8.6 times more Omega 3, 221.5 times more Omega 6, 3.7 times more Carbohydrate, 1.3 times more Sugars, 4.6 times more Fiber and 10.2 times more Protein than Raw Welsh Onions.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Welsh Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.