Comparing Nutrients in 14 ounces Boiled Swiss Chard VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Swiss Chard	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	71% 93g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	57.7% 42g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	22% 8.33g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	135% 1214μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	168% 2.2mg	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	8.93% 35.7μg	235% 941μg	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	79.4% 71.4mg	12% 10.7mg	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	50% 7.5mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1083% 1299μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	23% 230mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	704% 6.34mg	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	112% 8.97mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	358% 8.23mg	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	18.7% 131mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	47.4% 710mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	9.94% 368g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Swiss Chard versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Swiss Chard vs Sunflower Seed Butter:

• 14 ounces of Boiled Swiss Chard have 6.7 times more Vitamin C than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 18.7 times more Vitamin B3, 7.2 times more Vitamin B5, 6.5 times more Vitamin B6, 26.3 times more Vitamin B9 and 12.1 times more Vitamin E than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Swiss Chard vs Sunflower Seed Butter:

• 14 ounces of Boiled Swiss Chard have 59.7 times more Sodium and 149.4 times more Water than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 9.8 times more Copper, 1.8 times more Iron, 3.6 times more Magnesium, 6.2 times more Manganese, 20.2 times more Phosphorus, 116 times more Selenium and 14.8 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Sunflower Seed Butter contain similar levels of Calcium and Potassium per 14 ounces.
• 14 ounces of Boiled Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sunflower Seed Butter no Salt contain 30.9 times more Energy, 690 times more Fat, 389.8 times more Saturated Fat, 16.7 times more Omega 3, 389.4 times more Omega 6, 5.6 times more Carbohydrate, 9.6 times more Sugars, 2.7 times more Fiber and 9.2 times more Protein than Boiled and Drained Swiss Chard.
• 14 ounces of Boiled Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6