Comparing Nutrients in 500 calories Romaine Lettuce VS Sunflower Seed Butter

Weight per 500 calories

• Romaine Lettuce: 2941g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 36.3 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is very high in comparison to other foods. Romaine Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Romaine Lettuce or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Romaine Lettuce	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.82g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	208% 3.32g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	14.5% 19g	130g per day for Men 19-50 years
Sugars	48.3% 35g	11.8% 8.54g	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	32.5% 23.5g	0% 0g	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	% 11.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.5g	g per day for Men 19-50 years
Fiber	163% 61.8g	12% 4.6g	38g per day for Men 19-50 years
Protein	64.6% 36g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1425% 12824μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.5% 4.18mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.18mg	34.3% 0.45mg	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	1000% 4000μg	48% 192μg	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	131% 118mg	2.43% 2.2mg	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	25.5% 3.82mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2512% 3015μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	97% 971mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	144% 1.3mg	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	357% 28.5mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	98% 412mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	73% 1.68mg	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	126% 882mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	214% 7265mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	75.2% 2783g	0.014% 0.5g	3700g per day for Men 19-50 years

Romaine Lettuce VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Romaine Lettuce or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Romaine Lettuce vs Sunflower Seed Butter:

• 500 calories of Romaine Lettuce have 49.3 times more Vitamin B1, 14.9 times more Vitamin B2, 1.7 times more Vitamin B3, 4.4 times more Vitamin B5, 4.9 times more Vitamin B6, 20.8 times more Vitamin B9 and 53.8 times more Vitamin C than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 4.9 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Cos Or Romaine Lettuce as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Romaine Lettuce vs Sunflower Seed Butter:

• 500 calories of Romaine Lettuce have 18.7 times more Calcium, 8.5 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 15.6 times more Potassium, 96.8 times more Sodium, 1.7 times more Zinc and 5538.4 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 7.2 times more Selenium than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Sunflower Seed Butter contain similar levels of Copper per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Romaine Lettuce have 82 times more Omega 3, 5.1 times more Carbohydrate, 4.1 times more Sugars, more Fructose, 13.4 times more Fiber and 2.6 times more Protein than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 5.1 times more Fat, 3.3 times more Saturated Fat and 5.7 times more Omega 6 than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Romaine Lettuce provide inadequate amounts of Omega 6
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3