Lets compare vitamin content per 7 ounces of Boiled Onions vs Sunflower Seeds:
Boiled and Drained Onions have 3.7 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 35.2 times more Vitamin B1, 15.4 times more Vitamin B2, 50.5 times more Vitamin B3, 10 times more Vitamin B5, 10.4 times more Vitamin B6, 15.1 times more Vitamin B9 and 1758.5 times more Vitamin E than Boiled and Drained Onions.
Both Boiled and Drained Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Boiled Onions vs Sunflower Seeds:
Boiled and Drained Onions have 18.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.5 times more Calcium, 26.9 times more Copper, 21.9 times more Iron, 29.5 times more Magnesium, 12.7 times more Manganese, 18.9 times more Phosphorus, 3.9 times more Potassium, 88.3 times more Selenium and 23.8 times more Zinc than Boiled and Drained Onions.
Comparison of macro-nutrients per 7 ounces:
Boiled and Drained Onions have 1.8 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 13.3 times more Energy, 270.8 times more Fat, 143.7 times more Saturated Fat, 15 times more Omega 3, 329.3 times more Omega 6, 2 times more Carbohydrate, 6.1 times more Fiber and 15.3 times more Protein than Boiled and Drained Onions.
Both Boiled and Drained Onions as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.