Comparing Nutrients in 1 kilogram Green Leaf Lettuce VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Green Leaf Lettuce	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.17% 150kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	163% 52g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	185% 241g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	37.7% 27.3g	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	5.93% 4.3g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	292% 111g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	411% 3700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	618% 8.04mg	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	95% 380μg	593% 2370μg	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	102% 92mg	15.6% 14mg	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	14.7% 2.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1053% 1263μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 360mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	2033% 18.3mg	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	108% 8.6mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	917% 21mg	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	41.4% 290mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	25.7% 950g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Green Leaf Lettuce vs Roasted Sunflower Seeds:

• Raw Green Leaf Lettuce has more Vitamin A, 6.6 times more Vitamin C and 46.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 18.8 times more Vitamin B3, 52.5 times more Vitamin B5, 8.9 times more Vitamin B6, 6.2 times more Vitamin B9 and 118.6 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Green Leaf Lettuce vs Roasted Sunflower Seeds:

• Raw Green Leaf Lettuce has 9.3 times more Sodium and 79.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 63.1 times more Copper, 4.4 times more Iron, 9.9 times more Magnesium, 8.4 times more Manganese, 39.8 times more Phosphorus, 4.4 times more Potassium, 132.2 times more Selenium and 29.4 times more Zinc than Raw Green Leaf Lettuce.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 38.8 times more Energy, 332 times more Fat, 261 times more Saturated Fat, 1365.9 times more Omega 6, 8.4 times more Carbohydrate, 3.5 times more Sugars, 8.5 times more Fiber and 14.2 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Raw Green Leaf Lettuce as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.