Comparing Nutrients in 100 grams Sunflower Seeds VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Sunflower Seeds	Iceberg Lettuce	Recommended Dietary Allowance
Energy	20% 584kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	2.3% 2.97g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	2.7% 1.97g	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	1.38% 1g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.05g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	37% 20.8g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	0.77% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	1.82% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	3.23% 0.042mg	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	56.8% 227μg	7.25% 29μg	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	1.56% 1.4mg	3.1% 2.8mg	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	234% 35mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	2.78% 0.025mg	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	65.6% 5.25mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	5.43% 0.13mg	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	94% 660mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Iceberg Lettuce:

• Dried Sunflower Seed Kernels have 36.1 times more Vitamin B1, 14.2 times more Vitamin B2, 67.8 times more Vitamin B3, 12.4 times more Vitamin B5, 32 times more Vitamin B6, 7.8 times more Vitamin B9 and 195.4 times more Vitamin E than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 8.3 times more Vitamin A, 2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Iceberg Lettuce:

• Dried Sunflower Seed Kernels have 4.3 times more Calcium, 72 times more Copper, 12.8 times more Iron, 46.4 times more Magnesium, 15.6 times more Manganese, 33 times more Phosphorus, 4.6 times more Potassium, 530 times more Selenium and 33.3 times more Zinc than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 20.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 41.7 times more Energy, 367.6 times more Fat, 247.5 times more Saturated Fat, 1097.6 times more Omega 6, 6.7 times more Carbohydrate, 1.3 times more Sugars, 7.2 times more Fiber and 23.1 times more Protein than Raw Iceberg Lettuce.
• Both Dried Sunflower Seed Kernels and Raw Iceberg Lettuce have similar amounts of Omega 3 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Raw Iceberg Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.