Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Butterhead Lettuce	Recommended Dietary Allowance
Energy	204% 5920kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	17% 22.3g	130g per day for Men 19-50 years
Sugars	43% 31g	13% 9.4g	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	7.03% 5.1g	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	% 7.4g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	29% 11g	38g per day for Men 19-50 years
Protein	358% 201g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	63% 0.82mg	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	585% 2340μg	183% 730μg	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	12.2% 11mg	41% 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	2422% 363mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	853% 1023μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	87% 870mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	17.8% 0.16mg	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	535% 42.8mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	78% 1.8mg	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	1627% 11390mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	70% 2380mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	26% 956g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Butterhead Lettuce per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Butterhead Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Butterhead Lettuce:

• 1 kilogram of Oil Roasted Sunflower Seeds has 5.6 times more Vitamin B1, 4.5 times more Vitamin B2, 11.6 times more Vitamin B3, 46.3 times more Vitamin B5, 9.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 201.8 times more Vitamin E than Butterhead Lettuce.
• While 1 kg of Raw Butterhead Lettuce contains more Vitamin A, 3.4 times more Vitamin C and 33 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Butterhead Lettuce have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Butterhead Lettuce:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.5 times more Calcium, 112.8 times more Copper, 3.5 times more Iron, 9.8 times more Magnesium, 11.6 times more Manganese, 34.5 times more Phosphorus, 2 times more Potassium, 130.3 times more Selenium and 26.1 times more Zinc than Butterhead Lettuce.
• While 1 kg of Raw Butterhead Lettuce contains 62.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Butterhead Lettuce lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 45.5 times more Energy, 233.2 times more Fat, 243.7 times more Saturated Fat, 1006.1 times more Omega 6, 10.3 times more Carbohydrate, 3.3 times more Sugars, 9.6 times more Fiber and 14.9 times more Protein than Butterhead Lettuce.
• Both Oil Roasted Sunflower Seeds and Butterhead Lettuce offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Butterhead Lettuce provide inadequate amounts of Energy, Omega 6 and Carbohydrate