Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Swiss Chard

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Swiss Chard: 1579g

Roasted Sunflower Seeds have 30.6 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 - Roasted Sunflower Seeds or Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Roasted Sunflower Seeds	Swiss Chard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	45.4% 59g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	66.5% 25.3g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	537% 4832μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	10921% 13105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Swiss Chard	Recommended Dietary Allowance
Calcium	3.6% 36mg	80.5% 805mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	305% 1279mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	176% 5984mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	224% 3363mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	39.5% 1463g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B5 than Raw Swiss Chard.
• While Raw Swiss Chard contain more Vitamin A, 11.6 times more Vitamin B1, 11.2 times more Vitamin B2, 1.7 times more Vitamin B3, 3.8 times more Vitamin B6, 1.8 times more Vitamin B9, 656.4 times more Vitamin C, 2.2 times more Vitamin E and 9416.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Selenium than Raw Swiss Chard.
• While Raw Swiss Chard contain 22.3 times more Calcium, 3 times more Copper, 14.5 times more Iron, 19.2 times more Magnesium, 5.3 times more Manganese, 13.7 times more Potassium, 2174.8 times more Sodium, 2.1 times more Zinc and 2365.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Swiss Chard have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.1 times more Fat, 5.7 times more Saturated Fat and 17 times more Omega 6 than Raw Swiss Chard.
• While Raw Swiss Chard contain 3.1 times more Omega 3, 4.8 times more Carbohydrate, 12.3 times more Sugars, 4.4 times more Fiber and 2.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Swiss Chard have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Swiss Chard have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.