Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 grams Romaine LettuceVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Romaine Lettuce
24%
13%
63%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

0.59%17kcal
Energy
20%584kcal
17 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.31%0.3g
Fat
53%51.5g
0.3 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.12%0.039g
Saturated Fat
14%4.46g
0.039 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
7.06%0.11g
Omega 3
3.75%0.06g
0.11 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.28%0.047g
Omega 6
136%23g
0.047 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
2.53%3.3g
Carbohydrate
15.4%20g
3.3 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
1.64%1.2g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.2 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
1.1%0.8g
Fructose
NA
≤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]
0.8 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%0.39g
Glucose
NA
0.39 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0g
Sucrose
%2.5g
0 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
5.53%2.1g
Fiber
22.6%8.6g
2.1 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
2.2%1.23g
Protein
37%20.8g
1.23 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

48.4%436μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
436 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
6%0.072mg
Vitamin B1
123%1.48mg
Thiamine
0.072 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
5.15%0.067mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.067 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
1.96%0.31mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.31 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.84%0.14mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.14 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
5.7%0.074mg
Vitamin B6
103%1.35mg
Pyridoxine
0.074 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
34%136μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
136 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
4.44%4mg
Vitamin C
1.56%1.4mg
Ascorbic acid
4 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
0.87%0.13mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.13 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
85.4%103μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
103 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

3.3%33mg
Calcium
7.8%78mg
33 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
5.33%0.048mg
Copper
200%1.8mg
0.048 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
12%0.97mg
Iron
65.6%5.25mg
0.97 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
3.33%14mg
Magnesium
77.4%325mg
14 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
6.74%0.16mg
Manganese
84.8%1.95mg
0.16 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
4.3%30mg
Phosphorus
94%660mg
30 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
7.26%247mg
Potassium
19%645mg
247 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
0.73%0.4μg
Selenium
96%53μg
0.4 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.53%8mg
Sodium
0.6%9mg
8 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
2.1%0.23mg
Zinc
45.5%5mg
0.23 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
2.56%95g
Water
0.13%4.73g
95 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 grams of Romaine Lettuce vs Sunflower Seeds:
Comparing minerals per 100 grams for Romaine Lettuce vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: