Lets compare vitamin content per 14 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 14 oz.
Comparing minerals per 14 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 14 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 14 oz.