Comparing Nutrients in 1 kilogram Boiled Swiss Chard VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Swiss Chard	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.9% 200kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	154% 200g	130g per day for Men 19-50 years
Sugars	15% 11g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	55.3% 21g	226% 86g	38g per day for Men 19-50 years
Protein	33.6% 19g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	340% 3060μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	1035% 13.5mg	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	22.5% 90μg	568% 2270μg	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	200% 180mg	15.6% 14mg	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	126% 19mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2728% 3273μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 580mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	2000% 18mg	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	283% 22.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	848% 19.5mg	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	47% 330mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	161% 5490mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	25% 927g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Swiss Chard vs Sunflower Seeds:

• Boiled and Drained Swiss Chard have 102 times more Vitamin A, 12.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 43.5 times more Vitamin B1, 4.1 times more Vitamin B2, 23.2 times more Vitamin B3, 6.9 times more Vitamin B5, 15.8 times more Vitamin B6, 25.2 times more Vitamin B9 and 18.6 times more Vitamin E than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Swiss Chard vs Sunflower Seeds:

• Boiled and Drained Swiss Chard have 19.9 times more Sodium and 19.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 11 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 5.8 times more Manganese, 20 times more Phosphorus, 58.9 times more Selenium and 15.2 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 29.2 times more Energy, 643.3 times more Fat, 371.3 times more Saturated Fat, 20 times more Omega 3, 922 times more Omega 6, 4.8 times more Carbohydrate, 2.4 times more Sugars, 4.1 times more Fiber and 11.1 times more Protein than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.