Lets compare vitamin content per 14 ounces 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 14 oz.
Comparing minerals per 14 ounces 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 14 ounces:
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 14 oz.
Both Dried Sunflower Seed Kernels as well as Raw Iceberg Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.