Comparing Nutrients in 1 pound Green Leaf Lettuce VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Green Leaf Lettuce	Sunflower Seeds	Recommended Dietary Allowance
Energy	2.35% 68kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	69.8% 91g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	16.4% 12g	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	2.7% 1.95g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	103% 39g	38g per day for Men 19-50 years
Protein	11% 6.17g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	186% 1678μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	469% 6.1mg	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	43% 172μg	257% 1030μg	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	46.4% 41.7mg	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	6.65% 1mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.3% 163mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	907% 8.16mg	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	48.8% 3.9mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	385% 8.85mg	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	18.8% 132mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11.6% 431g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has 123.3 times more Vitamin A, 6.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 21.1 times more Vitamin B1, 4.4 times more Vitamin B2, 22.2 times more Vitamin B3, 8.4 times more Vitamin B5, 14.9 times more Vitamin B6, 6 times more Vitamin B9 and 159.9 times more Vitamin E than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Green Leaf Lettuce has 3.1 times more Sodium and 20.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 62.1 times more Copper, 6.1 times more Iron, 25 times more Magnesium, 7.8 times more Manganese, 22.8 times more Phosphorus, 3.3 times more Potassium, 88.3 times more Selenium and 27.8 times more Zinc than Raw Green Leaf Lettuce.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels contain 38.9 times more Energy, 343.1 times more Fat, 222.8 times more Saturated Fat, 960.4 times more Omega 6, 7 times more Carbohydrate, 3.4 times more Sugars, 6.6 times more Fiber and 15.3 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 lb.
• Both Raw Green Leaf Lettuce as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.