Lets compare vitamin content per 5 ounces of Onions vs Sunflower Seeds:
Raw Onions have 5.3 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 32.2 times more Vitamin B1, 13.1 times more Vitamin B2, 71.9 times more Vitamin B3, 9.2 times more Vitamin B5, 11.2 times more Vitamin B6, 11.9 times more Vitamin B9 and 1758.5 times more Vitamin E than Raw Onions.
Both Raw Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.
Comparing minerals per 5 ounces for Onions vs Sunflower Seeds:
Raw Onions have 18.8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Calcium, 46.2 times more Copper, 25 times more Iron, 32.5 times more Magnesium, 15.1 times more Manganese, 22.8 times more Phosphorus, 4.4 times more Potassium, 106 times more Selenium and 29.4 times more Zinc than Raw Onions.
Comparison of macro-nutrients per 5 ounces:
Raw Onions have 1.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 14.6 times more Energy, 514.6 times more Fat, 106.1 times more Saturated Fat, 15 times more Omega 3, 1773.1 times more Omega 6, 2.1 times more Carbohydrate, 5.1 times more Fiber and 18.9 times more Protein than Raw Onions.
Both Raw Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.