Comparing Nutrients in 100 calories Sunflower Seeds VS Boiled Onions with Salt

Weight per 100 calories

• Sunflower Seeds: 17g
• Boiled Onions with Salt: 238g

Sunflower Seeds have 13.9 times more energy per 100g than Boiled Onions with Salt. It has very high energy density when compared to other foods. Boiled and Drained Onions with Salt having low energy density.

Discover which food has more nutrients per 100 calories - Sunflower Seeds or Boiled Onions with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Sunflower Seeds	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.6% 0.01g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	17.5% 22.8g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	15.5% 11.3g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	4.2% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	2.46% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	23.6% 0.31mg	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	9.7% 39μg	8.93% 35.7μg	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	0.27% 0.24mg	13.8% 12.4mg	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	40% 6.02mg	0.32% 0.048mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	17.7% 0.16mg	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	11.2% 0.9mg	7.14% 0.57mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	6.24% 26mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	16% 0.36mg	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	16% 113mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	38% 569mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	5.65% 209g	3700g per day for Men 19-50 years

Sunflower Seeds VS Boiled Onions With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sunflower Seeds or Boiled Onions with Salt?

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Boiled Onions with Salt:

• 100 calories of Sunflower Seeds have 2.5 times more Vitamin B1, 3.6 times more Vitamin B3 and 126.5 times more Vitamin E than Boiled Onions with Salt.
• While 100 kcal of Boiled and Drained Onions with Salt contain 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 51.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Boiled Onions with Salt provide similar amounts of Vitamin B2 and Vitamin B9 per 100 calories.
• 100 calories of Sunflower Seeds have insufficient amounts of Vitamin C
• 100 calories of Boiled Onions with Salt have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Sunflower Seeds vs Boiled Onions with Salt:

• 100 calories of Sunflower Seeds have 1.9 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.4 times more Phosphorus, 6.4 times more Selenium and 1.7 times more Zinc than Boiled Onions with Salt.
• While 100 kcal of Boiled and Drained Onions with Salt contain 3.9 times more Calcium, 3.6 times more Potassium, 369.2 times more Sodium and 258.3 times more Water than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Boiled Onions with Salt contain similar levels of Manganese per 100 calories.
• 100 calories of Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sunflower Seeds have 19.5 times more Fat, 10.3 times more Saturated Fat and 23.7 times more Omega 6 than Boiled Onions with Salt.
• While 100 kcal of Boiled and Drained Onions with Salt contain 6.6 times more Carbohydrate, 25.1 times more Sugars and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Boiled Onions with Salt offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Boiled Onions with Salt provide inadequate amounts of Omega 6
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Onions with Salt provide inadequate amounts of Omega 3 in 100 calories.