Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Young Green Onions	Recommended Dietary Allowance
Energy	20.4% 592kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	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	17.6% 23g	4.4% 5.74g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0% 0g	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	% 0.74g	% 1.64g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.16g	g per day for Men 19-50 years
Fiber	28% 10.6g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	36% 20g	1.73% 0.97g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Young Green Onions	Recommended Dietary Allowance
Calcium	8.7% 87mg	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	53.5% 4.3mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	4.68% 159mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.5% 92g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 10.7 times more Vitamin B1, 10.8 times more Vitamin B2, 12.5 times more Vitamin B3, 50.3 times more Vitamin B5, 9 times more Vitamin B6, 7.8 times more Vitamin B9 and 173 times more Vitamin E than Young Green Onions, tops only.
• While Young Green Onions, tops only contain more Vitamin A, 12.2 times more Vitamin C and 50.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Young Green Onions:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Calcium, 58.2 times more Copper, 8.4 times more Iron, 7.9 times more Magnesium, 13.9 times more Manganese, 45.6 times more Phosphorus, 3 times more Potassium, 156.4 times more Selenium and 26.1 times more Zinc than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 5 times more Sodium and 59.9 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 21.9 times more Energy, 109.1 times more Fat, 42.8 times more Saturated Fat, 2 times more Omega 3, 422.3 times more Omega 6, 4 times more Carbohydrate, 5.9 times more Fiber and 20.7 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Young Green Onions, tops only have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.