Comparing Nutrients in 100 grams Canned Onions with Liquids VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Onions with Liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.66% 19kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	18.5% 24g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	3.77% 2.73g	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	3.16% 1.2g	29.2% 11g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	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	2.67% 0.032mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.38% 0.061mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	62% 0.8mg	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	2.5% 10μg	59.3% 237μg	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	4.78% 4.3mg	1.56% 1.4mg	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	0.47% 0.07mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.5% 45mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	203% 1.83mg	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	1.63% 0.13mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	4.43% 0.1mg	92% 2.1mg	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	4% 28mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Onions with Liquids vs Roasted Sunflower Seeds:

• Canned Onions Solids and Liquids have 3.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B1, 41 times more Vitamin B2, 115.4 times more Vitamin B3, 72.6 times more Vitamin B5, 5.9 times more Vitamin B6, 23.7 times more Vitamin B9, 372.9 times more Vitamin E and 13.5 times more Vitamin K than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Onions with Liquids vs Roasted Sunflower Seeds:

• Canned Onions Solids and Liquids have 123.7 times more Sodium and 78.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 33.3 times more Copper, 29.2 times more Iron, 21.5 times more Magnesium, 20.7 times more Manganese, 41.3 times more Phosphorus, 7.7 times more Potassium, 264.3 times more Selenium and 18.2 times more Zinc than Canned Onions Solids and Liquids.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt contain 30.6 times more Energy, 553.3 times more Fat, 326.2 times more Saturated Fat, 34.5 times more Omega 3, 964.2 times more Omega 6, 6 times more Carbohydrate, 9.3 times more Fiber and 22.7 times more Protein than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 100 g.
• Both Canned Onions Solids and Liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.