Comparing Nutrients in 7 ounces Onion Powder VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Onion Powder	Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 677kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	18% 13g	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	4.57% 3.3g	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 7.68g	% 4.96g	g per day for Men 19-50 years
Fiber	79.4% 30g	45% 17g	38g per day for Men 19-50 years
Protein	37% 20.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.42mg	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	31.8% 127μg	113% 450μg	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	51.6% 46.4mg	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	3.57% 0.54mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Sunflower Seeds	Recommended Dietary Allowance
Calcium	76.2% 762mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	97% 7.74mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	91% 639mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	51.6% 28.4μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	73% 8.04mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Onion Powder vs Sunflower Seeds:

• Onion Powder Spices have 16.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 26 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 130.3 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Onion Powder vs Sunflower Seeds:

• Onion Powder Spices have 4.9 times more Calcium, 1.5 times more Potassium and 8.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus and 3.7 times more Selenium than Onion Powder Spices.
• Both Onion Powder Spices and Dried Sunflower Seed Kernels have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Onion Powder Spices have 4 times more Carbohydrate, 2.5 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 49.5 times more Fat, 20.3 times more Saturated Fat, 4 times more Omega 3, 90.7 times more Omega 6 and 2 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.