Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Butterhead Lettuce

Weight per 100 calories

Roasted Sunflower Seeds

17g

Butterhead Lettuce

769g

Roasted Sunflower Seeds have 44.8 times more energy per 100g than Butterhead Lettuce. It has very high energy density when compared to other foods. Raw Butterhead Lettuce having very low energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Butterhead Lettuce?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Butterhead Lettuce

33%

12%

55%

100 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Butterhead Lettuce

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.82%8.56g

Fat

1.74%1.7g

8.56 gvs1.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.8%0.9g

Saturated Fat

0.7%0.22g

0.9 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

40%0.64g

0.012 gvs0.64 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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33%5.63g

Omega 6

1.54%0.26g

5.63 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.2%4.14g

Carbohydrate

13%17g

4.14 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.65%0.47g

Sugars

9.97%7.23g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.47 gvs7.23 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

5.4%3.92g

≤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]

NA gvs3.92 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.3g

NA gvs3.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5%1.9g

Fiber

22.3%8.46g

1.9 gvs8.46 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.93%3.32g

Protein

18.5%10.4g

3.32 gvs10.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Butterhead Lettuce

0%0μg

Vitamin A

142%1277μg

RAE, retinol activity equivalents

0 μgvs1277 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.5%0.018mg

Vitamin B1

36.5%0.44mg

Thiamine

0.018 mgvs0.44 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.25%0.042mg

Vitamin B2

36.7%0.48mg

Riboflavin

0.042 mgvs0.48 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.56%1.2mg

Vitamin B3

17%2.75mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs2.75 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg

Vitamin B5

23%1.15mg

Pantothenic acid

1.2 mgvs1.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.6%0.14mg

Vitamin B6

48.5%0.63mg

Pyridoxine

0.14 mgvs0.63 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10%40.7μg

Vitamin B9

140%562μg

Folates and Folic Acid

40.7 μgvs562 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.27%0.24mg

Vitamin C

31.6%28.5mg

Ascorbic acid

0.24 mgvs28.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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30%4.5mg

Vitamin E

9.23%1.4mg

Tocopherols and Tocotrienols

4.5 mgvs1.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.39%0.46μg

Vitamin K

656%787μg

Phytomenadione or phylloquinone

0.46 μgvs787 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Butterhead Lettuce

1.2%12mg

Calcium

27%269mg

12 mgvs269 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35%0.31mg

Copper

13.7%0.12mg

0.31 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.16%0.65mg

Iron

119%9.54mg

0.65 mgvs9.54 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.28%22mg

Magnesium

24%100mg

22 mgvs100 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.8%0.36mg

Manganese

60%1.38mg

0.36 mgvs1.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28.4%198mg

Phosphorus

36.3%254mg

198 mgvs254 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.3%146mg

Potassium

54%1831mg

146 mgvs1831 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24.8%13.6μg

Selenium

8.4%4.6μg

13.6 μgvs4.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.034%0.52mg

Sodium

2.56%38.5mg

0.52 mgvs38.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.26%0.91mg

Zinc

14%1.54mg

0.91 mgvs1.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.006%0.21g

Water

20%736g

0.21 gvs736 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Butterhead Lettuce:

Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Vitamin E than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains more Vitamin A, 24.1 times more Vitamin B1, 11.3 times more Vitamin B2, 2.3 times more Vitamin B3, 4.6 times more Vitamin B6, 13.8 times more Vitamin B9, 118.3 times more Vitamin C and 1696.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Butterhead Lettuce have similar amounts of Vitamin B5 per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Butterhead Lettuce:

Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Copper and 3 times more Selenium than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 22.4 times more Calcium, 14.6 times more Iron, 4.5 times more Magnesium, 3.8 times more Manganese, 1.3 times more Phosphorus, 12.5 times more Potassium, 74.6 times more Sodium, 1.7 times more Zinc and 3567.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 5.1 times more Fat, 4 times more Saturated Fat and 21.5 times more Omega 6 than Raw Butterhead Lettuce.
While Raw Butterhead Lettuce contains 53.9 times more Omega 3, 4.1 times more Carbohydrate, 15.4 times more Sugars, 4.4 times more Fiber and 3.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Butterhead Lettuce have similar amounts of Energy per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Butterhead Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsButterhead LettuceVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Romaine LettuceButterhead LettuceVS Romaine Lettuce

Compare Foods

Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Butterhead Lettuce

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Butterhead Lettuce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: