Comparing Nutrients in 500 calories Sunflower Seeds VS Iceberg Lettuce

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Iceberg Lettuce: 3571g

Sunflower Seeds have 41.7 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.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Sunflower Seeds	Iceberg Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	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	3.2% 0.051g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	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	13% 17g	81.6% 106g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	NA	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	NA	% 32.5g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 1.8g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	113% 43g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	99% 893μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	717% 861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	56% 4.5mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	80.7% 565mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	148% 5036mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	92% 3416g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B3 and 4.7 times more Vitamin E than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 347.6 times more Vitamin A, 2.9 times more Vitamin B2, 3.4 times more Vitamin B5, 1.3 times more Vitamin B6, 5.3 times more Vitamin B9, 83.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Iceberg Lettuce have similar amounts of Vitamin B1 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Iceberg Lettuce:

• Dried Sunflower Seed Kernels have 1.7 times more Copper and 12.7 times more Selenium than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 9.6 times more Calcium, 3.3 times more Iron, 2.7 times more Manganese, 1.3 times more Phosphorus, 9.1 times more Potassium, 46.3 times more Sodium, 1.3 times more Zinc and 843.5 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Iceberg Lettuce have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 8.8 times more Fat, 5.9 times more Saturated Fat and 26.3 times more Omega 6 than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 36.2 times more Omega 3, 6.2 times more Carbohydrate, 31.4 times more Sugars, 5.8 times more Fiber and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Iceberg Lettuce have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Iceberg Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.