Comparing Nutrients in 7 ounces Romaine Lettuce VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Romaine Lettuce	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	44% 14g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.02% 6.53g	35% 45.4g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	8.5% 6.17g	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	2.2% 1.6g	0% 0g	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	% 0.77g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	11% 4.17g	55.4% 21g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	96% 865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	121% 1.57mg	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	67.5% 270μg	116% 464μg	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	8.8% 7.94mg	2.43% 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	1.7% 0.26mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	170% 203μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	398% 3.58mg	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	24% 1.92mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	179% 4.13mg	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	8.5% 59.5mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Romaine Lettuce vs Oil Roasted Sunflower Seeds:

• Raw Cos Or Romaine Lettuce have more Vitamin A, 3.6 times more Vitamin C and 33.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 4.2 times more Vitamin B2, 13.2 times more Vitamin B3, 48.9 times more Vitamin B5, 10.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 279.5 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Romaine Lettuce vs Oil Roasted Sunflower Seeds:

• Raw Cos Or Romaine Lettuce have 61.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 37.6 times more Copper, 4.4 times more Iron, 9.1 times more Magnesium, 13.4 times more Manganese, 38 times more Phosphorus, 2 times more Potassium, 195.5 times more Selenium and 22.7 times more Zinc than Raw Cos Or Romaine Lettuce.

Comparison of macro-nutrients per 7 ounces:

• Raw Cos Or Romaine Lettuce have 1.4 times more Omega 3 and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 34.8 times more Energy, 171 times more Fat, 181.2 times more Saturated Fat, 727.8 times more Omega 6, 7 times more Carbohydrate, 2.6 times more Sugars, 5 times more Fiber and 16.3 times more Protein than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.