Comparing Nutrients in 1 pound Iceberg Lettuce VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Iceberg Lettuce	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	84% 109g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	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	6.26% 4.54g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	132% 50.3g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	33% 132μg	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	14% 12.7mg	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	5.44% 0.82mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	23.2% 1.86mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	13% 91mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	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 Iceberg Lettuce vs Roasted Sunflower Seeds:

• Raw Iceberg Lettuce has more Vitamin A, 2 times more Vitamin C and 8.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B1, 9.8 times more Vitamin B2, 57.3 times more Vitamin B3, 77.4 times more Vitamin B5, 19.1 times more Vitamin B6, 8.2 times more Vitamin B9 and 145 times more Vitamin E than Raw Iceberg Lettuce.
• Both Raw Iceberg 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 Iceberg Lettuce vs Roasted Sunflower Seeds:

• Raw Iceberg Lettuce has 79.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Calcium, 73.2 times more Copper, 9.3 times more Iron, 18.4 times more Magnesium, 16.9 times more Manganese, 57.8 times more Phosphorus, 6 times more Potassium, 793 times more Selenium and 35.3 times more Zinc than Raw Iceberg Lettuce.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt contain 41.6 times more Energy, 355.7 times more Fat, 289.9 times more Saturated Fat, 1.3 times more Omega 3, 1561 times more Omega 6, 8.1 times more Carbohydrate, 1.4 times more Sugars, 9.3 times more Fiber and 21.5 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.