Comparing Nutrients in 100 calories Swiss ChardVS Toasted Sunflower Seeds
Weight per 100 calories
Swiss Chard
526g
Toasted Sunflower Seeds
16g
Toasted Sunflower Seed Kernels no Salt have 32.6 times more energy per unit of mass than Raw Swiss Chard, which is very high in comparison to other foods. Swiss Chard having very low energy density.
Discover which food has more nutrients per 100 calories - Swiss Chard or Toasted Sunflower Seeds?
Swiss Chard VS Toasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Swiss Chard or Toasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Swiss Chard vs Toasted Sunflower Seeds:
100 calories of Swiss Chard have more Vitamin A, 4 times more Vitamin B1, 10.3 times more Vitamin B2, 3.1 times more Vitamin B3, 4 times more Vitamin B6, 1.9 times more Vitamin B9 and 698.1 times more Vitamin C than Toasted Sunflower Seeds.
While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B5 than Raw Swiss Chard.
100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Raw Swiss Chard as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Swiss Chard vs Toasted Sunflower Seeds:
100 calories of Swiss Chard have 29.1 times more Calcium, 3.2 times more Copper, 8.6 times more Iron, 20.5 times more Magnesium, 5.6 times more Manganese, 1.3 times more Phosphorus, 25.1 times more Potassium, 2313.1 times more Sodium, 2.2 times more Zinc and 3018.8 times more Water than Toasted Sunflower Seeds.
100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Swiss Chard have 2.9 times more Omega 3, 5.9 times more Carbohydrate, 4.5 times more Fiber and 3.4 times more Protein than Toasted Sunflower Seeds.
While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 8.7 times more Fat, 6.1 times more Saturated Fat and 18.2 times more Omega 6 than Raw Swiss Chard.
Both Swiss Chard and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
100 calories of Swiss Chard provide inadequate amounts of Omega 6
100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3