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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Sunflower Seed Butter have 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 Swiss Chard.
• While 14 oz of Boiled and Drained Swiss Chard contain 6.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Sunflower Seed Butter have 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 Swiss Chard.
• While 14 oz of Boiled and Drained Swiss Chard contain 59.7 times more Sodium and 149.4 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Swiss Chard 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 ounces of Sunflower Seed Butter have 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 Swiss Chard.
• 14 ounces of Boiled Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6