Comparing Nutrients in 1 pound Boiled Swiss Chard VS Sunflower Seed Butter

Macros Ratio

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

Macro Nutrients

	Boiled Swiss Chard	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.13% 91kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	81.4% 106g	130g per day for Men 19-50 years
Sugars	6.9% 5g	66% 48g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	68% 26g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	154% 1388μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	192% 2.5mg	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	10.2% 41μg	269% 1075μg	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	91% 81.6mg	13.6% 12.2mg	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	57% 8.57mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1237% 1485μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	26.3% 263mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	805% 7.24mg	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	128% 10.3mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	409% 9.4mg	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	21.4% 150mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	73.2% 2490mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	202% 22mg	11mg per day for Men 19-50 years
Water	11.4% 420g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Swiss Chard versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Swiss Chard vs Sunflower Seed Butter:

• 1 pound of Boiled Swiss Chard has 6.7 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 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 and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Swiss Chard vs Sunflower Seed Butter:

• 1 pound of Boiled Swiss Chard has 59.7 times more Sodium and 149.4 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 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 and Drained Swiss Chard.
• Both Boiled Swiss Chard and Sunflower Seed Butter contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Boiled Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sunflower Seed Butter no Salt contains 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 and Drained Swiss Chard.
• 1 pound of Boiled Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6