Comparing Nutrients in 5 ounces Romaine Lettuce VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Romaine Lettuce	Sunflower Seeds	Recommended Dietary Allowance
Energy	0.83% 24kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.66g	22% 28.3g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	5.12% 3.7g	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	1.56% 1.13g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 3.54g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	32% 12g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.77% 0.44mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	147% 1.9mg	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	48% 193μg	80.4% 322μg	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	6.3% 5.67mg	2.2% 2mg	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	1.23% 0.18mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	283% 2.55mg	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	17% 1.37mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	120% 2.76mg	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	6.07% 42.5mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Romaine Lettuce vs Sunflower Seeds:

• Raw Cos Or Romaine Lettuce have 145.3 times more Vitamin A, 2.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.6 times more Vitamin B1, 5.3 times more Vitamin B2, 26.6 times more Vitamin B3, 8 times more Vitamin B5, 18.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 270.5 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Romaine Lettuce vs Sunflower Seeds:

• Raw Cos Or Romaine Lettuce have 20 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Calcium, 37.5 times more Copper, 5.4 times more Iron, 23.2 times more Magnesium, 12.6 times more Manganese, 22 times more Phosphorus, 2.6 times more Potassium, 132.5 times more Selenium and 21.7 times more Zinc than Raw Cos Or Romaine Lettuce.

Comparison of macro-nutrients per 5 ounces:

• Raw Cos Or Romaine Lettuce have 1.9 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 34.4 times more Energy, 171.5 times more Fat, 114.2 times more Saturated Fat, 490.4 times more Omega 6, 6.1 times more Carbohydrate, 2.2 times more Sugars, 4.1 times more Fiber and 16.9 times more Protein than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.