Comparing Nutrients in 7 ounces Onion Powder VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Onion Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 677kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	35% 45.4g	130g per day for Men 19-50 years
Sugars	18% 13g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 7.68g	% 4.7g	g per day for Men 19-50 years
Fiber	79.4% 30g	55.4% 21g	38g per day for Men 19-50 years
Protein	37% 20.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.42mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	76.2% 762mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	51.6% 28.4μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 1.4 times more Vitamin B1, 21.3 times more Vitamin C and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Vitamin B2, 12.9 times more Vitamin B3, 9.5 times more Vitamin B5, 3.7 times more Vitamin B9 and 134.6 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Onion Powder Spices as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Onion Powder Spices have 4.4 times more Calcium, 2 times more Potassium and 24.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Copper, 1.6 times more Manganese, 3.5 times more Phosphorus, 5.5 times more Selenium and 1.3 times more Zinc than Onion Powder Spices.
• Both Onion Powder Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Onion Powder Spices have 3.5 times more Carbohydrate, 2.1 times more Sugars, more Fructose and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 49.3 times more Fat, 32.3 times more Saturated Fat, 5.4 times more Omega 3, 134.7 times more Omega 6 and 1.9 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.