Comparing Nutrients in 500 calories Sunflower Seed Butter VS Iceberg Lettuce

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Iceberg Lettuce: 3571g

Sunflower Seed Butter has 44.1 times more energy per 100g than Iceberg Lettuce. It has very high energy density when compared to other foods. Raw Iceberg Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Sunflower Seed Butter	Iceberg Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	81.6% 106g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	97% 70.4g	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	0% 0g	49.3% 35.7g	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	% 0g	% 32.5g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.8g	g per day for Men 19-50 years
Fiber	12% 4.6g	113% 43g	38g per day for Men 19-50 years
Protein	25% 14g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	NA	99% 893μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	115% 1.5mg	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	48% 192μg	259% 1036μg	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	2.43% 2.2mg	111% 100mg	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	124% 18.5mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	717% 861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	5.2% 52mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	99% 0.89mg	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	41.7% 3.34mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	194% 4.46mg	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	77% 540mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	148% 5036mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	92% 3416g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Iceberg Lettuce Nutrients Per 500 Kcal

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

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

• 500 calories of Sunflower Seed Butter have 1.2 times more Vitamin B3 and 2.9 times more Vitamin E than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 34.1 times more Vitamin B1, 6.8 times more Vitamin B2, 3.4 times more Vitamin B5, 3.4 times more Vitamin B6, 5.4 times more Vitamin B9 and 45.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Sunflower Seed Butter have 1.4 times more Copper and 23.7 times more Selenium than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 12.4 times more Calcium, 4.4 times more Iron, 2.7 times more Manganese, 1.3 times more Phosphorus, 10.8 times more Potassium, 146.9 times more Sodium, 1.4 times more Zinc and 6798.4 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Iceberg Lettuce contain similar levels of Magnesium per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium
• 500 calories of Iceberg Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 8.9 times more Fat, 5.9 times more Saturated Fat and 10.5 times more Omega 6 than Iceberg Lettuce.
• While 500 kcal of Raw Iceberg Lettuce contain 45.8 times more Omega 3, 5.6 times more Carbohydrate, 8.2 times more Sugars, more Fructose, 9.3 times more Fiber and 2.3 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Iceberg Lettuce offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3
• 500 calories of Iceberg Lettuce provide inadequate amounts of Omega 6