Lets compare vitamin content per 14 ounces of Welsh Onions vs Sunflower Seeds:
Raw Welsh Onions have 19.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 3.9 times more Vitamin B2, 20.8 times more Vitamin B3, 6.7 times more Vitamin B5, 18.7 times more Vitamin B6, 14.2 times more Vitamin B9 and 69 times more Vitamin E than Raw Welsh Onions.
Both Raw Welsh Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Welsh Onions vs Sunflower Seeds:
Raw Welsh Onions have 1.9 times more Sodium and 19.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 25.7 times more Copper, 4.3 times more Iron, 14.1 times more Magnesium, 14.2 times more Manganese, 13.5 times more Phosphorus, 3 times more Potassium, 88.3 times more Selenium and 9.6 times more Zinc than Raw Welsh Onions.
Comparison of macro-nutrients per 14 ounces:
Dried Sunflower Seed Kernels contain 17.2 times more Energy, 128.7 times more Fat, 66.5 times more Saturated Fat, 7.5 times more Omega 3, 155.7 times more Omega 6, 3.1 times more Carbohydrate, 3.6 times more Fiber and 10.9 times more Protein than Raw Welsh Onions.
Both Raw Welsh Onions and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
Both Raw Welsh Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.