Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Roasted Sunflower Seeds	Romaine Lettuce	Recommended Dietary Allowance
Energy	91% 2640kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	11.5% 15g	130g per day for Men 19-50 years
Sugars	17% 12.4g	7.45% 5.4g	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	NA	5% 3.63g	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	NA	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	157% 87.7g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	220% 1978μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	8.87% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	26% 0.34mg	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	269% 1075μg	154% 617μg	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	7.06% 6.35mg	20% 18mg	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	789% 118mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	387% 465μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Romaine Lettuce	Recommended Dietary Allowance
Calcium	31.8% 318mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	24% 0.22mg	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	215% 17.2mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	30.6% 0.7mg	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	748% 5239mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.6% 429g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B1, 3.7 times more Vitamin B2, 22.5 times more Vitamin B3, 49.6 times more Vitamin B5, 10.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 200.8 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain more Vitamin A, 2.9 times more Vitamin C and 38 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Calcium, 38.1 times more Copper, 3.9 times more Iron, 9.2 times more Magnesium, 13.6 times more Manganese, 38.5 times more Phosphorus, 3.4 times more Potassium, 198.3 times more Selenium and 23 times more Zinc than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 78.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 34.2 times more Energy, 166 times more Fat, 133.8 times more Saturated Fat, 697.5 times more Omega 6, 7.3 times more Carbohydrate, 2.3 times more Sugars, 5.3 times more Fiber and 15.7 times more Protein than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 1.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.