Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Boiled Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	201% 5820kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	15% 11g	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	292% 111g	55.3% 21g	38g per day for Men 19-50 years
Protein	345% 193g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	340% 3060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	65.4% 0.85mg	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	593% 2370μg	22.5% 90μg	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	15.6% 14mg	200% 180mg	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	1740% 261mg	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2728% 3273μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	70% 700mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	181% 1.63mg	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	475% 38mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	145% 3.34mg	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	1650% 11550mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	161% 5490mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	119% 1790mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	25% 927g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B1, 2.9 times more Vitamin B2, 19.6 times more Vitamin B3, 43.2 times more Vitamin B5, 9.5 times more Vitamin B6, 26.3 times more Vitamin B9 and 13.8 times more Vitamin E than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain more Vitamin A, 12.9 times more Vitamin C and 121.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium, 11.2 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 6.3 times more Manganese, 35 times more Phosphorus, 1.5 times more Potassium, 88.1 times more Selenium and 16 times more Zinc than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 59.7 times more Sodium and 77.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 29.1 times more Energy, 622.5 times more Fat, 434.9 times more Saturated Fat, 23 times more Omega 3, 1311.3 times more Omega 6, 5.8 times more Carbohydrate, 2.5 times more Sugars, 5.3 times more Fiber and 10.3 times more Protein than Boiled and Drained Swiss Chard.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Swiss Chard have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.