Comparing Nutrients in 100 grams Onion Powder VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.8% 341kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	61% 79g	18.5% 24g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	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	2.3% 1.67g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 3.87g	NA	g per day for Men 19-50 years
Fiber	40% 15g	29.2% 11g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	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	38% 0.46mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.2% 0.72mg	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	16% 64μg	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	26% 23.4mg	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	1.8% 0.27mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	38.4% 384mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	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	48.8% 3.9mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	46% 322mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	29% 985mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	4.87% 73mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Onion Powder vs Roasted Sunflower Seeds:

• Onion Powder Spices have 4.3 times more Vitamin B1, 16.7 times more Vitamin C and 1.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B2, 21.9 times more Vitamin B3, 9.6 times more Vitamin B5, 3.7 times more Vitamin B9 and 96.7 times more Vitamin E than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 100 g.
• Both Onion Powder Spices 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 Onion Powder vs Roasted Sunflower Seeds:

• Onion Powder Spices have 5.5 times more Calcium and 24.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, 1.6 times more Manganese, 3.6 times more Phosphorus, 5.5 times more Selenium and 1.3 times more Zinc than Onion Powder Spices.
• Both Onion Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Onion Powder Spices have 3.3 times more Carbohydrate, 2.4 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 47.9 times more Fat, 23.8 times more Saturated Fat, 4.6 times more Omega 3, 129.1 times more Omega 6 and 1.9 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.