Comparing Nutrients in 300 calories Sunflower Seeds VS Swiss Chard

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Swiss Chard: 1579g

Sunflower Seeds have 30.7 times more energy per 100g than Swiss Chard. It has very high energy density when compared to other foods. Raw Swiss Chard having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Sunflower Seeds	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	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	5.85% 0.99g	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	45.4% 59g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	24% 17.4g	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	66.5% 25.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Swiss Chard	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	537% 4832μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	120% 1.56mg	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	55.3% 221μg	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	526% 474mg	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	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10921% 13105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Swiss Chard	Recommended Dietary Allowance
Calcium	4% 40mg	80.5% 805mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	314% 2.83mg	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	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	305% 1279mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	251% 5.78mg	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	104% 726mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	176% 5984mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	224% 3363mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	39.5% 1463g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1 than Raw Swiss Chard.
• While Raw Swiss Chard contain 3135.2 times more Vitamin A, 7.8 times more Vitamin B2, 1.5 times more Vitamin B3, 4.7 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9, 658.6 times more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Dried Sunflower Seed Kernels have 1.9 times more Selenium than Raw Swiss Chard.
• While Raw Swiss Chard contain 20.1 times more Calcium, 3.1 times more Copper, 10.5 times more Iron, 7.7 times more Magnesium, 5.8 times more Manganese, 2.1 times more Phosphorus, 18.1 times more Potassium, 727.4 times more Sodium, 2.2 times more Zinc and 602.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 8.4 times more Fat, 4.8 times more Saturated Fat and 11.9 times more Omega 6 than Raw Swiss Chard.
• While Raw Swiss Chard contain 3.6 times more Omega 3, 5.7 times more Carbohydrate, 12.9 times more Sugars, 5.7 times more Fiber and 2.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Swiss Chard have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Swiss Chard have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.