Comparing Nutrients in 500 calories Romaine Lettuce VS Sunflower Seeds

Weight per 500 calories

• Romaine Lettuce: 2941g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 34.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Romaine Lettuce	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.82g	45.4% 44g	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	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	116% 19.7g	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	13% 17g	130g per day for Men 19-50 years
Sugars	48.3% 35g	3.1% 2.24g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	163% 61.8g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	64.6% 36g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1425% 12824μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.5% 4.18mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.18mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2512% 3015μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Sunflower Seeds	Recommended Dietary Allowance
Calcium	97% 971mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	98% 412mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	214% 7265mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	75.2% 2783g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Raw Cos Or Romaine Lettuce have 4992.6 times more Vitamin A, 1.7 times more Vitamin B1, 6.5 times more Vitamin B2, 1.3 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 20.6 times more Vitamin B9, 98.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.9 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine 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 Romaine Lettuce vs Sunflower Seeds:

• Raw Cos Or Romaine Lettuce have 14.5 times more Calcium, 6.3 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 13.2 times more Potassium, 30.5 times more Sodium, 1.6 times more Zinc and 687.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Selenium than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Dried Sunflower Seed Kernels have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Cos Or Romaine Lettuce have 64.7 times more Omega 3, 5.7 times more Carbohydrate, 15.6 times more Sugars, 8.4 times more Fiber and 2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5 times more Fat, 3.3 times more Saturated Fat and 14.3 times more Omega 6 than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.