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Comparing Nutrients in 100 grams Green Leaf LettuceVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Green Leaf Lettuce
30%
7%
63%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

0.52%15kcal
Energy
20%584kcal
15 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g
Fat
53%51.5g
0.15 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.063%0.02g
Saturated Fat
14%4.46g
0.02 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.63%0.058g
Omega 3
3.75%0.06g
0.058 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.14%0.024g
Omega 6
136%23g
0.024 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.2%2.87g
Carbohydrate
15.4%20g
2.87 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.08%0.78g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.78 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.59%0.43g
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]
0.43 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.36g
Glucose
NA
0.36 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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3.42%1.3g
Fiber
22.6%8.6g
1.3 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.43%1.36g
Protein
37%20.8g
1.36 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

41%370μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
370 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.83%0.07mg
Vitamin B1
123%1.48mg
Thiamine
0.07 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.15%0.08mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.08 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.34%0.38mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.38 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.68%0.13mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.13 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.92%0.09mg
Vitamin B6
103%1.35mg
Pyridoxine
0.09 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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9.5%38μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
38 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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10.2%9.2mg
Vitamin C
1.56%1.4mg
Ascorbic acid
9.2 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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1.47%0.22mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.22 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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105%126μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
126 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.6%36mg
Calcium
7.8%78mg
36 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.22%0.029mg
Copper
200%1.8mg
0.029 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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10.8%0.86mg
Iron
65.6%5.25mg
0.86 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.1%13mg
Magnesium
77.4%325mg
13 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11%0.25mg
Manganese
84.8%1.95mg
0.25 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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4.14%29mg
Phosphorus
94%660mg
29 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.7%194mg
Potassium
19%645mg
194 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
96%53μg
0.6 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.87%28mg
Sodium
0.6%9mg
28 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.64%0.18mg
Zinc
45.5%5mg
0.18 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.57%95g
Water
0.13%4.73g
95 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Green Leaf Lettuce vs Sunflower Seeds:
Comparing minerals per 100 grams for Green Leaf Lettuce vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: