Comparing Nutrients in 1 kilogram Welsh OnionsVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Roasted Sunflower Seeds

12%

72%

16%

1 kg ▼

Macro Nutrients

Welsh Onionsvs Roasted Sunflower Seeds

11.7%340kcal

Energy

201%5820kcal

340 kcalvs5820 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

4.12%4g

Fat

513%498g

4 gvs498 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

2.1%0.67g

Saturated Fat

163%52g

0.67 gvs52 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

5%0.08g

Omega 3

43%0.69g

0.08 gvs0.69 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

8.7%1.48g

Omega 6

1928%328g

1.48 gvs328 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

50%65g

Carbohydrate

185%241g

65 gvs241 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

30%22g

Sugars

37.7%27.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

22 gvs27.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

63%24g

Fiber

292%111g

24 gvs111 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

34%19g

Protein

345%193g

19 gvs193 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Welsh Onionsvs Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

41.7%0.5mg

Vitamin B1

88.3%1.06mg

Thiamine

0.5 mgvs1.06 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

69.2%0.9mg

Vitamin B2

189%2.46mg

Riboflavin

0.9 mgvs2.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

25%4mg

Vitamin B3

440%70.4mg

Niacin, nicotinic acid, niacinamide

4 mgvs70.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

33.8%1.7mg

Vitamin B5

1408%70.4mg

Pantothenic acid

1.7 mgvs70.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

55.4%0.72mg

Vitamin B6

618%8.04mg

Pyridoxine

0.72 mgvs8.04 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

40%160μg

Vitamin B9

593%2370μg

Folates and Folic Acid

160 μgvs2370 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

300%270mg

Vitamin C

15.6%14mg

Ascorbic acid

270 mgvs14 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

34%5.1mg

Vitamin E

1740%261mg

Tocopherols and Tocotrienols

5.1 mgvs261 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

1612%1934μg

Vitamin K

22.5%27μg

Phytomenadione or phylloquinone

1934 μgvs27 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Welsh Onionsvs Roasted Sunflower Seeds

18%180mg

Calcium

70%700mg

180 mgvs700 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

77.8%0.7mg

Copper

2033%18.3mg

0.7 mgvs18.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

153%12mg

Iron

475%38mg

12 mgvs38 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

54.8%230mg

Magnesium

307%1290mg

230 mgvs1290 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

59.6%1.37mg

Manganese

917%21mg

1.37 mgvs21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

70%490mg

Phosphorus

1650%11550mg

490 mgvs11550 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

62.4%2120mg

Potassium

250%8500mg

2120 mgvs8500 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

11%6μg

Selenium

1442%793μg

6 μgvs793 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

11.3%170mg

Sodium

2%30mg

170 mgvs30 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

47.3%5.2mg

Zinc

481%53mg

5.2 mgvs53 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

24.5%905g

Water

0.32%12g

905 gvs12 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 1 kilogram of Welsh Onions vs Roasted Sunflower Seeds:

Raw Welsh Onions have 19.3 times more Vitamin C and 71.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 2.7 times more Vitamin B2, 17.6 times more Vitamin B3, 41.7 times more Vitamin B5, 11.2 times more Vitamin B6, 14.8 times more Vitamin B9 and 51.2 times more Vitamin E than Raw Welsh Onions.
Both Raw Welsh Onions as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Welsh Onions vs Roasted Sunflower Seeds:

Raw Welsh Onions have 5.7 times more Sodium and 75.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Calcium, 26.1 times more Copper, 3.1 times more Iron, 5.6 times more Magnesium, 15.4 times more Manganese, 23.6 times more Phosphorus, 4 times more Potassium, 132.2 times more Selenium and 10.2 times more Zinc than Raw Welsh Onions.

Comparison of macro-nutrients per 1 kilogram:

Dry Roasted Sunflower Seed Kernels no Salt contain 17.1 times more Energy, 124.5 times more Fat, 77.9 times more Saturated Fat, 8.6 times more Omega 3, 221.5 times more Omega 6, 3.7 times more Carbohydrate, 1.3 times more Sugars, 4.6 times more Fiber and 10.2 times more Protein than Raw Welsh Onions.
Both Raw Welsh Onions as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Welsh OnionsVS Sweet OnionsRoasted Sunflower SeedsVS Sweet OnionsWelsh OnionsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 kilogram Welsh OnionsVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: