Comparing Nutrients in 1 pound Butterhead Lettuce VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Butterhead Lettuce	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.03% 59kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	84% 109g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	17% 12.4g	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	3.2% 2.3g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 5g	132% 50.3g	38g per day for Men 19-50 years
Protein	11% 6.12g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	83.7% 753μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	281% 3.65mg	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	82.8% 331μg	269% 1075μg	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	18.6% 16.8mg	7.06% 6.35mg	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	5.44% 0.82mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	922% 8.3mg	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	70.3% 5.62mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	416% 9.57mg	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	21.4% 150mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	218% 24mg	11mg per day for Men 19-50 years
Water	11.7% 434g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Raw Butterhead Lettuce has more Vitamin A, 2.6 times more Vitamin C and 37.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B1, 4 times more Vitamin B2, 19.7 times more Vitamin B3, 46.9 times more Vitamin B5, 9.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 145 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Butterhead Lettuce has 79.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 114.4 times more Copper, 3.1 times more Iron, 9.9 times more Magnesium, 11.8 times more Manganese, 35 times more Phosphorus, 3.6 times more Potassium, 132.2 times more Selenium and 26.5 times more Zinc than Raw Butterhead Lettuce.

Comparison of macro-nutrients per 1 pound:

• Raw Butterhead Lettuce has 1.2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 44.8 times more Energy, 226.4 times more Fat, 180 times more Saturated Fat, 964.2 times more Omega 6, 10.8 times more Carbohydrate, 2.9 times more Sugars, 10.1 times more Fiber and 14.3 times more Protein than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.