Comparing Nutrients in 100 grams Onions VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Onions	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.38% 40kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.34g	17.6% 23g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	4.3% 3.1g	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	1.78% 1.3g	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	% 1.97g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 2.37g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Onions	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	3.83% 0.046mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.73% 0.12mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	61% 0.79mg	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	4.75% 19μg	58.5% 234μg	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	8.22% 7.4mg	1.22% 1.1mg	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	0.13% 0.02mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.3% 23mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.028% 1.1μg	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	2.63% 0.21mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	90% 2.08mg	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	4.14% 29mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Onions vs Oil Roasted Sunflower Seeds:

• Raw Onions have 6.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7 times more Vitamin B1, 10.4 times more Vitamin B2, 35.6 times more Vitamin B3, 56.4 times more Vitamin B5, 6.6 times more Vitamin B6, 12.3 times more Vitamin B9, 1816.5 times more Vitamin E and 7.8 times more Vitamin K than Raw Onions.
• Both Raw Onions as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Onions vs Oil Roasted Sunflower Seeds:

• Raw Onions have 57.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Calcium, 46.3 times more Copper, 20.4 times more Iron, 12.7 times more Magnesium, 16.1 times more Manganese, 39.3 times more Phosphorus, 3.3 times more Potassium, 156.4 times more Selenium and 30.6 times more Zinc than Raw Onions.

Comparison of macro-nutrients per 100 grams:

• Raw Onions have 1.4 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.8 times more Energy, 513 times more Fat, 168.3 times more Saturated Fat, 20.3 times more Omega 3, 2631.4 times more Omega 6, 2.5 times more Carbohydrate, 6.2 times more Fiber and 18.2 times more Protein than Raw Onions.
• Both Raw Onions as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.