Comparing Nutrients in 1 kilogram Romaine Lettuce VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Romaine Lettuce	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	5.86% 170kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	276% 358g	130g per day for Men 19-50 years
Sugars	16.4% 12g	NA	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	11% 8g	NA	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	137% 52g	38g per day for Men 19-50 years
Protein	22% 12.3g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	484% 4360μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	579% 7.53mg	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	340% 1360μg	555% 2220μg	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	44.4% 40mg	14.4% 13mg	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	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	854% 1025μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	33% 330mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	1903% 17mg	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	121% 9.7mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	859% 19.8mg	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	43% 300mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	25.6% 946g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Romaine Lettuce versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Romaine Lettuce vs Sunflower Seed Flour:

• 1 kilogram of Romaine Lettuce has 218 times more Vitamin A and 3.1 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 44.3 times more Vitamin B1, 4 times more Vitamin B2, 23.4 times more Vitamin B3, 46.5 times more Vitamin B5, 10.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Cos Or Romaine Lettuce.
• 1 kilogram of Romaine Lettuce have insufficient amounts of Vitamin B3
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Cos Or Romaine Lettuce as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Romaine Lettuce vs Sunflower Seed Flour:

• 1 kilogram of Romaine Lettuce has 3.7 times more Potassium and 12.7 times more Water than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 3.5 times more Calcium, 35.7 times more Copper, 6.8 times more Iron, 24.7 times more Magnesium, 12.7 times more Manganese, 23 times more Phosphorus, 145.5 times more Selenium and 21.5 times more Zinc than Raw Cos Or Romaine Lettuce.
• 1 kilogram of Romaine Lettuce lack sufficient amounts of Selenium
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Romaine Lettuce has 56.5 times more Omega 3 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 19.2 times more Energy, 18.5 times more Omega 6, 10.9 times more Carbohydrate, 2.5 times more Fiber and 39.1 times more Protein than Raw Cos Or Romaine Lettuce.
• 1 kilogram of Romaine Lettuce provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3