Comparing Nutrients in 14 ounces Swiss Chard VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Swiss Chard	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	63% 81.7g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	120% 45.6g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	135% 1214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	246% 3.2mg	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	14% 55.6μg	236% 945μg	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	132% 119mg	6.17% 5.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2745% 3294μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.2% 202mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	809% 7.28mg	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	89.3% 7.14mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	365% 8.4mg	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	26% 183mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.94% 368g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Swiss Chard vs Toasted Sunflower Seeds:

• Raw Swiss Chard have more Vitamin A and 21.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.1 times more Vitamin B1, 3.2 times more Vitamin B2, 10.5 times more Vitamin B3, 41 times more Vitamin B5, 8.1 times more Vitamin B6 and 17 times more Vitamin B9 than Raw Swiss Chard.
• Both Raw Swiss Chard as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Swiss Chard vs Toasted Sunflower Seeds:

• Raw Swiss Chard have 71 times more Sodium and 92.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 10.2 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 5.8 times more Manganese, 25.2 times more Phosphorus, 1.3 times more Potassium and 14.7 times more Zinc than Raw Swiss Chard.
• Both Raw Swiss Chard and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 32.6 times more Energy, 284 times more Fat, 198.4 times more Saturated Fat, 11.3 times more Omega 3, 593.5 times more Omega 6, 5.5 times more Carbohydrate, 7.2 times more Fiber and 9.6 times more Protein than Raw Swiss Chard.
• Both Raw Swiss Chard as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.