Comparing Nutrients in 7 ounces Onion Powder VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 677kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	18% 13g	7.47% 5.4g	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	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	NA	g per day for Men 19-50 years
Fiber	79.4% 30g	58% 22g	38g per day for Men 19-50 years
Protein	37% 20.7g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.42mg	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	76.2% 762mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	182% 4.2mg	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	91% 639mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	51.6% 28.4μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	73% 8.04mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 4.3 times more Vitamin B1, 16.7 times more Vitamin C and 1.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B2, 21.9 times more Vitamin B3, 9.6 times more Vitamin B5, 3.7 times more Vitamin B9 and 96.7 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Onion Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Onion Powder Spices have 5.5 times more Calcium and 24.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, 1.6 times more Manganese, 3.6 times more Phosphorus, 5.5 times more Selenium and 1.3 times more Zinc than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Onion Powder Spices have 3.3 times more Carbohydrate, 2.4 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 47.9 times more Fat, 23.8 times more Saturated Fat, 4.6 times more Omega 3, 129.1 times more Omega 6 and 1.9 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.