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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oil Roasted Sunflower Seeds	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	3.05% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	13% 0.17mg	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	232% 929μg	28.8% 115μg	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	4.85% 4.37mg	12.3% 11mg	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	961% 144mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	79.7% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	34.5% 345mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	11% 0.099mg	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	212% 17mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	21.6% 0.5mg	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	646% 4521mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	10.3% 380g	3700g per day for Men 19-50 years

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

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

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

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

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

• 14 ounces of Oil Roasted Sunflower Seeds have 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 Iceberg Lettuce.
• While 14 oz of Raw Iceberg Lettuce contain 62.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 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 Iceberg Lettuce.
• 14 ounces of Iceberg Lettuce provide inadequate amounts of Energy, Omega 6 and Protein