Comparing Nutrients in 100 grams Sunflower Seeds VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Sunflower Seeds	Young Green Onions	Recommended Dietary Allowance
Energy	20% 584kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	4.4% 5.74g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.4% 3.9g	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	2.92% 2.12g	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	% 1.64g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.16g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	37% 20.8g	1.73% 0.97g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	6.77% 0.088mg	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	56.8% 227μg	7.5% 30μg	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	1.56% 1.4mg	15% 13.4mg	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	234% 35mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Young Green Onions	Recommended Dietary Allowance
Calcium	7.8% 78mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	3.44% 0.031mg	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	65.6% 5.25mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	6.52% 0.15mg	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	94% 660mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	4.68% 159mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Young Green Onions:

• Dried Sunflower Seed Kernels have 49.3 times more Vitamin B1, 13.7 times more Vitamin B2, 25.3 times more Vitamin B3, 8.2 times more Vitamin B5, 15.3 times more Vitamin B6, 7.6 times more Vitamin B9 and 167.5 times more Vitamin E than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 66.7 times more Vitamin A, 9.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Young Green Onions:

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 58.1 times more Copper, 10.3 times more Iron, 20.3 times more Magnesium, 13 times more Manganese, 26.4 times more Phosphorus, 4.1 times more Potassium, 106 times more Selenium and 25 times more Zinc than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.7 times more Sodium and 19.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 21.6 times more Energy, 109.5 times more Fat, 27 times more Saturated Fat, 1.5 times more Omega 3, 284.6 times more Omega 6, 3.5 times more Carbohydrate, 4.8 times more Fiber and 21.4 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Young Green Onions, tops only have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.