Comparing Nutrients in 5 ounces Butterhead LettuceVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Butterhead Lettuce

33%

12%

55%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Butterhead Lettucevs Oil Roasted Sunflower Seeds

0.64%18.4kcal

Energy

29%839kcal

18.4 kcalvs839 kcal

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

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0.32%0.31g

Fat

75%72.7g

0.31 gvs72.7 g

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

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0.13%0.041g

Saturated Fat

31.3%10g

0.041 gvs10 g

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

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7.35%0.12g

Omega 3

7.18%0.11g

0.12 gvs0.11 g

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

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0.28%0.048g

Omega 6

285%48.5g

0.048 gvs48.5 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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2.43%3.16g

Carbohydrate

25%32.4g

3.16 gvs32.4 g

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

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1.84%1.33g

Sugars

6.1%4.4g

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

1.33 gvs4.4 g

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

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1%0.72g

Fructose

0%0g

≤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]

0.72 gvs0 g

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

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%0.61g

Glucose

%1.05g

0.61 gvs1.05 g

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

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%0g

Sucrose

%3.36g

0 gvs3.36 g

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

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4.1%1.56g

Fiber

39.5%15g

1.56 gvs15 g

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

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3.4%1.9g

Protein

50.8%28.4g

1.9 gvs28.4 g

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

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Vitamins

Butterhead Lettucevs Oil Roasted Sunflower Seeds

26%235μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

235 μgvs0 μg

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

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6.73%0.081mg

Vitamin B1

37.8%0.45mg

Thiamine

0.081 mgvs0.45 mg

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

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6.76%0.088mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.088 mgvs0.4 mg

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

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3.16%0.51mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

0.51 mgvs5.85 mg

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

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4.25%0.21mg

Vitamin B5

197%9.84mg

Pantothenic acid

0.21 mgvs9.84 mg

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

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8.94%0.12mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.12 mgvs1.12 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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26%103μg

Vitamin B9

83%332μg

Folates and Folic Acid

103 μgvs332 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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5.83%5.24mg

Vitamin C

1.73%1.56mg

Ascorbic acid

5.24 mgvs1.56 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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1.7%0.26mg

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

0.26 mgvs51.5 mg

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

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121%145μg

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

145 μgvs4.4 μg

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

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Minerals

Butterhead Lettucevs Oil Roasted Sunflower Seeds

4.96%49.6mg

Calcium

12.3%123mg

49.6 mgvs123 mg

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

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2.5%0.023mg

Copper

284%2.56mg

0.023 mgvs2.56 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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22%1.76mg

Iron

76%6.07mg

1.76 mgvs6.07 mg

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

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4.4%18.4mg

Magnesium

43%180mg

18.4 mgvs180 mg

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

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11%0.25mg

Manganese

128%2.95mg

0.25 mgvs2.95 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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6.7%46.8mg

Phosphorus

231%1615mg

46.8 mgvs1615 mg

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

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9.92%337mg

Potassium

20%685mg

337 mgvs685 mg

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

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1.55%0.85μg

Selenium

202%111μg

0.85 μgvs111 μg

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

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0.47%7.1mg

Sodium

0.28%4.25mg

7.1 mgvs4.25 mg

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

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2.58%0.28mg

Zinc

67%7.4mg

0.28 mgvs7.4 mg

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

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3.66%136g

Water

0.059%2.2g

136 gvs2.2 g

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

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Lets compare vitamin content per 5 ounces of Butterhead Lettuce vs Oil Roasted Sunflower Seeds:

Raw Butterhead Lettuce has more Vitamin A, 3.4 times more Vitamin C and 33 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.6 times more Vitamin B1, 4.5 times more Vitamin B2, 11.6 times more Vitamin B3, 46.3 times more Vitamin B5, 9.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 201.8 times more Vitamin E than Raw Butterhead Lettuce.
Both Raw Butterhead Lettuce as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Butterhead Lettuce vs Oil Roasted Sunflower Seeds:

Raw Butterhead Lettuce has 62.1 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Calcium, 112.8 times more Copper, 3.5 times more Iron, 9.8 times more Magnesium, 11.6 times more Manganese, 34.5 times more Phosphorus, 2 times more Potassium, 130.3 times more Selenium and 26.1 times more Zinc than Raw Butterhead Lettuce.

Comparison of macro-nutrients per 5 ounces:

Oil Roasted Sunflower Seed Kernels contain 45.5 times more Energy, 233.2 times more Fat, 243.7 times more Saturated Fat, 1006.1 times more Omega 6, 10.3 times more Carbohydrate, 3.3 times more Sugars, 9.6 times more Fiber and 14.9 times more Protein than Raw Butterhead Lettuce.
Both Raw Butterhead Lettuce and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
Both Raw Butterhead Lettuce as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Butterhead LettuceVS Romaine LettuceOil Roasted Sunflower SeedsVS Romaine LettuceButterhead LettuceVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

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Comparing Nutrients in 5 ounces Butterhead LettuceVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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