Comparing Nutrients in 300 calories Sunflower Seeds VS Boiled Swiss Chard

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Boiled Swiss Chard: 1500g

Sunflower Seeds have 29.2 times more energy per 100g than Boiled Swiss Chard. It has very high energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Boiled Swiss Chard?

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	47.7% 62g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	22.8% 16.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	83% 31.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	98% 1.28mg	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	29% 117μg	33.8% 135μg	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	0.8% 0.72mg	300% 270mg	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	120% 18mg	189% 28.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4091% 4910μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	4% 40mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	272% 2.45mg	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	33.7% 2.7mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	218% 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	48.4% 339mg	70.7% 495mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	242% 8235mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	37.6% 1390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Boiled Swiss Chard:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 2978.4 times more Vitamin A, 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 4.2 times more Vitamin B5, 1.8 times more Vitamin B6, 375.4 times more Vitamin C, 1.6 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Swiss Chard have similar amounts of Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Boiled Swiss Chard:

• Dried Sunflower Seed Kernels have 2 times more Selenium than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 21.7 times more Calcium, 2.6 times more Copper, 12.6 times more Iron, 7.7 times more Magnesium, 5 times more Manganese, 1.5 times more Phosphorus, 24.9 times more Potassium, 580.8 times more Sodium, 1.9 times more Zinc and 572 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 22 times more Fat, 12.7 times more Saturated Fat and 31.6 times more Omega 6 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 6 times more Carbohydrate, 12.3 times more Sugars, 7.1 times more Fiber and 2.6 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Swiss Chard have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Swiss Chard have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.