Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Iceberg Lettuce	Recommended Dietary Allowance
Energy	29% 839kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	3.85% 2.8g	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	0% 0g	1.96% 1.4g	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	% 1.05g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0.071g	g per day for Men 19-50 years
Fiber	39.5% 15g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	4.58% 0.06mg	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	83% 332μg	10.3% 41μg	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	1.73% 1.56mg	4.4% 3.97mg	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	343% 51.5mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	28.5% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	3.94% 0.035mg	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	76% 6.07mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	7.7% 0.18mg	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	231% 1615mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Iceberg Lettuce per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Iceberg Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Iceberg Lettuce:

• 5 ounces of Oil Roasted Sunflower Seeds have 7.8 times more Vitamin B1, 11.2 times more Vitamin B2, 33.6 times more Vitamin B3, 76.3 times more Vitamin B5, 18.9 times more Vitamin B6, 8.1 times more Vitamin B9 and 201.8 times more Vitamin E than Iceberg Lettuce.
• While 5 oz of Raw Iceberg Lettuce contain more Vitamin A, 2.5 times more Vitamin C and 7.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Iceberg Lettuce:

• 5 ounces of Oil Roasted Sunflower Seeds have 4.8 times more Calcium, 72.2 times more Copper, 10.4 times more Iron, 18.1 times more Magnesium, 16.6 times more Manganese, 57 times more Phosphorus, 3.4 times more Potassium, 782 times more Selenium and 34.7 times more Zinc than Iceberg Lettuce.
• While 5 oz of Raw Iceberg Lettuce contain 62.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 42.3 times more Energy, 366.4 times more Fat, 392.7 times more Saturated Fat, 1.6 times more Omega 3, 1629 times more Omega 6, 7.7 times more Carbohydrate, 1.6 times more Sugars, 8.8 times more Fiber and 22.3 times more Protein than Iceberg Lettuce.
• 5 ounces of Iceberg Lettuce provide inadequate amounts of Energy, Omega 6 and Protein