Comparing Nutrients in 100 calories Sunflower Seeds VS Red Leaf Lettuce

Weight per 100 calories

• Sunflower Seeds: 17g
• Red Leaf Lettuce: 769g

Sunflower Seeds have 44.9 times more energy per 100g than Red Leaf Lettuce. It has very high energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Sunflower Seeds	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	5.1% 3.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.97% 2.15g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.54g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	321% 2885μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.7% 39μg	69.2% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	31.6% 28.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	7.7% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	899% 1079μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.2% 0.9mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	68% 1.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	20% 736g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Red Leaf Lettuce:

• Dried Sunflower Seed Kernels have 5.2 times more Vitamin E than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 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.
• Both Dried Sunflower Seed Kernels as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Red Leaf Lettuce:

• Dried Sunflower Seed Kernels have 1.4 times more Copper than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 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.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 5.2 times more Fat, 3.5 times more Saturated Fat and 15.1 times more Omega 6 than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 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.
• Both Dried Sunflower Seed Kernels and Raw Red Leaf Lettuce have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Red Leaf Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.