Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 calories Butterhead LettuceVS Sunflower Seeds

Weight per 100 calories

Butterhead Lettuce
769g
Sunflower Seeds
17g

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

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

Macros Ratio

Protein Fat Carbs

Butterhead Lettuce
33%
12%
55%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.74%1.7g
Fat
9.1%8.8g
1.7 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.7%0.22g
Saturated Fat
2.4%0.76g
0.22 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
40%0.64g
Omega 3
0.64%0.01g
0.64 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
1.54%0.26g
Omega 6
23.2%3.95g
0.26 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
13%17g
Carbohydrate
2.63%3.42g
17 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
9.97%7.23g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.23 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
5.4%3.92g
Fructose
NA
≤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]
3.92 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%3.3g
Glucose
NA
3.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0g
Sucrose
%0.43g
0 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
22.3%8.46g
Fiber
3.88%1.47g
8.46 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
18.5%10.4g
Protein
6.35%3.56g
10.4 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

142%1277μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
1277 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
36.5%0.44mg
Vitamin B1
21%0.25mg
Thiamine
0.44 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
36.7%0.48mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.48 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
17%2.75mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
2.75 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
23%1.15mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
1.15 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
48.5%0.63mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.63 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
140%562μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
562 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
31.6%28.5mg
Vitamin C
0.27%0.24mg
Ascorbic acid
28.5 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
9.23%1.4mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
1.4 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
656%787μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
787 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

27%269mg
Calcium
1.34%13.4mg
269 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
13.7%0.12mg
Copper
34.2%0.31mg
0.12 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
119%9.54mg
Iron
11.2%0.9mg
9.54 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
24%100mg
Magnesium
13.3%55.7mg
100 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
60%1.38mg
Manganese
14.5%0.33mg
1.38 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
36.3%254mg
Phosphorus
16%113mg
254 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
54%1831mg
Potassium
3.25%110mg
1831 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
8.4%4.6μg
Selenium
16.5%9.08μg
4.6 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.56%38.5mg
Sodium
0.1%1.54mg
38.5 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
14%1.54mg
Zinc
7.8%0.86mg
1.54 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
20%736g
Water
0.022%0.81g
736 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 calories of Butterhead Lettuce vs Sunflower Seeds:
Comparing minerals per 100 calories for Butterhead Lettuce vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: