Oil Roasted Sunflower Seed Kernels have 29.6 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is very high in comparison to other foods. Boiled Swiss Chard having very low energy density.
Discover which food has more nutrients per 100 calories - Boiled Swiss Chard or Oil Roasted Sunflower Seeds?
Boiled Swiss Chard VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled Swiss Chard or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Boiled Swiss Chard vs Oil Roasted Sunflower Seeds:
100 calories of Boiled Swiss Chard have more Vitamin A, 3.1 times more Vitamin B1, 9.1 times more Vitamin B2, 2.6 times more Vitamin B3, 3.2 times more Vitamin B6, 484.4 times more Vitamin C, 1.5 times more Vitamin E and 3125.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B5 than Boiled and Drained Swiss Chard.
Both Boiled Swiss Chard and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 100 calories.
100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
Both Boiled and Drained Swiss Chard as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Boiled Swiss Chard vs Oil Roasted Sunflower Seeds:
100 calories of Boiled Swiss Chard have 19.7 times more Calcium, 2.7 times more Copper, 15.6 times more Iron, 20 times more Magnesium, 4.8 times more Manganese, 33.6 times more Potassium, 1766.1 times more Sodium, 1.9 times more Zinc and 1780.8 times more Water than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2.9 times more Selenium than Boiled and Drained Swiss Chard.
Both Boiled Swiss Chard and Oil Roasted Sunflower Seeds contain similar levels of Phosphorus per 100 calories.
100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled Swiss Chard have 5.3 times more Carbohydrate, 10.5 times more Sugars, 5.9 times more Fiber and 2.8 times more Protein than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 21.7 times more Fat, 19.9 times more Saturated Fat and 46.2 times more Omega 6 than Boiled and Drained Swiss Chard.
Both Boiled Swiss Chard and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
100 calories of Boiled Swiss Chard provide inadequate amounts of Omega 6
Both Boiled and Drained Swiss Chard as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.