Comparing Nutrients in 500 calories Red Leaf LettuceVS Sunflower Seeds

Weight per 500 calories

Red Leaf Lettuce

3846g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 44.9 times more energy per unit of mass than Raw Red Leaf Lettuce, which is very high in comparison to other foods. Red Leaf Lettuce having very low energy density.

Which food has more nutrients per 500 calories - Red Leaf Lettuce or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Red Leaf Lettuce

33%

12%

55%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Red Leaf Lettucevs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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8.72%8.46g

Fat

45.4%44g

8.46 gvs44 g

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

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3.37%1.08g

Saturated Fat

12%3.8g

1.08 gvs3.8 g

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

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195%3.1g

Omega 3

3.2%0.051g

3.1 gvs0.051 g

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

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7.7%1.3g

Omega 6

116%19.7g

1.3 gvs19.7 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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67%87g

Carbohydrate

13%17g

87 gvs17 g

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

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25.5%18.5g

Sugars

3.1%2.24g

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

18.5 gvs2.24 g

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

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15%10.8g

Fructose

≤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]

10.8 gvsNA g

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

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%7.7g

Glucose

7.7 gvsNA g

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

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%0g

Sucrose

%2.14g

0 gvs2.14 g

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

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91%34.6g

Fiber

19.4%7.36g

34.6 gvs7.36 g

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

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91%51g

Protein

31.8%17.8g

51 gvs17.8 g

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

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Vitamins

Red Leaf Lettucevs Sunflower Seeds

1603%14423μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

14423 μgvs2.57 μg

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

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205%2.46mg

Vitamin B1

106%1.27mg

Thiamine

2.46 mgvs1.27 mg

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

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228%2.96mg

Vitamin B2

23.4%0.3mg

Riboflavin

2.96 mgvs0.3 mg

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

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77%12.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

12.3 mgvs7.14 mg

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

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111%5.54mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

5.54 mgvs0.97 mg

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

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296%3.85mg

Vitamin B6

88.6%1.15mg

Pyridoxine

3.85 mgvs1.15 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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346%1385μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

1385 μgvs194 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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158%142mg

Vitamin C

1.33%1.2mg

Ascorbic acid

142 mgvs1.2 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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38.5%5.77mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

5.77 mgvs30 mg

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

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4497%5396μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5396 μgvs0 μg

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

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Minerals

Red Leaf Lettucevs Sunflower Seeds

127%1269mg

Calcium

6.68%66.8mg

1269 mgvs66.8 mg

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

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120%1.08mg

Copper

171%1.54mg

1.08 mgvs1.54 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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577%46mg

Iron

56%4.5mg

46 mgvs4.5 mg

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

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110%462mg

Magnesium

66.3%278mg

462 mgvs278 mg

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

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339%7.8mg

Manganese

72.6%1.67mg

7.8 mgvs1.67 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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154%1077mg

Phosphorus

80.7%565mg

1077 mgvs565 mg

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

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212%7192mg

Potassium

16.2%552mg

7192 mgvs552 mg

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

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105%57.7μg

Selenium

82.5%45.4μg

57.7 μgvs45.4 μg

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

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64%962mg

Sodium

0.51%7.7mg

962 mgvs7.7 mg

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

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70%7.7mg

Zinc

39%4.3mg

7.7 mgvs4.3 mg

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

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99%3678g

Water

0.11%4.05g

3678 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Red Leaf Lettuce vs Sunflower Seeds:

Raw Red Leaf Lettuce has 5615.4 times more Vitamin A, 1.9 times more Vitamin B1, 9.7 times more Vitamin B2, 1.7 times more Vitamin B3, 5.7 times more Vitamin B5, 3.3 times more Vitamin B6, 7.1 times more Vitamin B9, 118.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.2 times more Vitamin E than Raw Red Leaf Lettuce.
Both Raw Red Leaf Lettuce as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Leaf Lettuce vs Sunflower Seeds:

Raw Red Leaf Lettuce has 19 times more Calcium, 10.3 times more Iron, 1.7 times more Magnesium, 4.7 times more Manganese, 1.9 times more Phosphorus, 13 times more Potassium, 1.3 times more Selenium, 124.8 times more Sodium, 1.8 times more Zinc and 908.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Copper than Raw Red Leaf Lettuce.

Comparison of macro-nutrients per 500 calories:

Raw Red Leaf Lettuce has 60.6 times more Omega 3, 5.1 times more Carbohydrate, 8.2 times more Sugars, 4.7 times more Fiber and 2.9 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.2 times more Fat, 3.5 times more Saturated Fat and 15.1 times more Omega 6 than Raw Red Leaf Lettuce.
Both Raw Red Leaf Lettuce and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Red Leaf Lettuce as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Red Leaf LettuceVS Hawaii Mountain YamSunflower SeedsVS Hawaii Mountain YamRed Leaf LettuceVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Red Leaf LettuceVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Red Leaf Lettuce or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: