Comparing Nutrients in 14 ounces Iceberg Lettuce VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Iceberg Lettuce	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.07% 11.8g	70% 91g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.47% 3.97g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 3.6g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 9.4g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	111% 42g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.22% 0.36mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.3% 11mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.7% 96μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20.3% 1.63mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79.4mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	10.3% 380g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Iceberg Lettuce versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Iceberg Lettuce vs Oil Roasted Sunflower Seeds:

• 14 ounces of Iceberg Lettuce have more Vitamin A, 2.5 times more Vitamin C and 7.8 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 11.2 times more Vitamin B2, 33.6 times more Vitamin B3, 76.3 times more Vitamin B5, 18.9 times more Vitamin B6, 8.1 times more Vitamin B9 and 201.8 times more Vitamin E than Raw Iceberg Lettuce.
• 14 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Iceberg Lettuce as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Iceberg Lettuce vs Oil Roasted Sunflower Seeds:

• 14 ounces of Iceberg Lettuce have 62.1 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 72.2 times more Copper, 10.4 times more Iron, 18.1 times more Magnesium, 16.6 times more Manganese, 57 times more Phosphorus, 3.4 times more Potassium, 782 times more Selenium and 34.7 times more Zinc than Raw Iceberg Lettuce.
• 14 ounces of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 42.3 times more Energy, 366.4 times more Fat, 392.7 times more Saturated Fat, 1.6 times more Omega 3, 1629 times more Omega 6, 7.7 times more Carbohydrate, 1.6 times more Sugars, 8.8 times more Fiber and 22.3 times more Protein than Raw Iceberg Lettuce.
• 14 ounces of Iceberg Lettuce provide inadequate amounts of Energy, Omega 6 and Protein