Lets compare vitamin content per 1 kilogram of Cooked Frozen Onions vs Sunflower Seeds:
Boiled and Drained Frozen Onions have 3.6 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 92.5 times more Vitamin B1, 19.7 times more Vitamin B2, 63.1 times more Vitamin B3, 14.5 times more Vitamin B5, 19.2 times more Vitamin B6, 17.5 times more Vitamin B9 and 3517 times more Vitamin E than Boiled and Drained Frozen Onions.
Both Boiled and Drained Frozen Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.
Comparing minerals per 1 kilogram for Cooked Frozen Onions vs Sunflower Seeds:
Boiled and Drained Frozen Onions have 19.5 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 75 times more Copper, 15.4 times more Iron, 40.6 times more Magnesium, 48.8 times more Manganese, 330 times more Phosphorus, 6.4 times more Potassium, 132.5 times more Selenium and 55.6 times more Zinc than Boiled and Drained Frozen Onions.
Comparison of macro-nutrients per 1 kilogram:
Dried Sunflower Seed Kernels contain 20.9 times more Energy, 1029.2 times more Fat, 495 times more Saturated Fat, 60 times more Omega 3, 1213.2 times more Omega 6, 3 times more Carbohydrate, 6.1 times more Fiber and 29.3 times more Protein than Boiled and Drained Frozen Onions.
Both Boiled and Drained Frozen Onions and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
Both Boiled and Drained Frozen Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.