Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Swiss Chard per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Boiled Swiss Chard:
- 14 ounces of Oil Roasted Sunflower Seeds have 9.4 times more Vitamin B1, 3.3 times more Vitamin B2, 11.5 times more Vitamin B3, 42.6 times more Vitamin B5, 9.3 times more Vitamin B6, 26 times more Vitamin B9 and 19.2 times more Vitamin E than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain more Vitamin A, 16.4 times more Vitamin C and 105.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
- 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
- Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Boiled Swiss Chard:
- 14 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Calcium, 11.1 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 6.2 times more Manganese, 34.5 times more Phosphorus, 86.9 times more Selenium and 15.8 times more Zinc than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 59.7 times more Sodium and 60.2 times more Water than Oil Roasted Sunflower Seed Kernels.
- Both Oil Roasted Sunflower Seeds and Boiled Swiss Chard contain similar levels of 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 Oil Roasted Sunflower Seeds have 29.6 times more Energy, 641.3 times more Fat, 589 times more Saturated Fat, 27 times more Omega 3, 1368.3 times more Omega 6, 5.5 times more Carbohydrate, 2.8 times more Sugars, 5 times more Fiber and 10.7 times more Protein than Boiled Swiss Chard.
- 14 ounces of Boiled Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6