Comparing Nutrients in 500 calories Boiled Swiss Chard VS Sunflower Seed Flour

Weight per 500 calories

• Boiled Swiss Chard: 2500g
• Sunflower Seed Flour: 153g

Partially Defatted Sunflower Seed Flour has 16.3 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is high in comparison to other foods. Boiled Swiss Chard having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Swiss Chard or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Swiss Chard	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.68% 0.63g	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	42.3% 55g	130g per day for Men 19-50 years
Sugars	38% 27.5g	NA	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	138% 52.5g	21% 7.98g	38g per day for Men 19-50 years
Protein	84% 47g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	850% 7650μg	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.5% 4.08mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.13mg	89% 1.15mg	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	56.3% 225μg	85% 340μg	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	500% 450mg	2.2% 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	315% 47.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6819% 8183μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	145% 1450mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	292% 2.63mg	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	706% 56.5mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	512% 2150mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	363% 8.35mg	132% 3.03mg	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	118% 825mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	404% 13725mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	298% 4475mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	75% 8.25mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	62.6% 2316g	0.31% 11.5g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Swiss Chard or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Boiled Swiss Chard vs Sunflower Seed Flour:

• 500 calories of Boiled Swiss Chard have 2493.9 times more Vitamin A, 5.3 times more Vitamin B2, 1.8 times more Vitamin B6 and 225.7 times more Vitamin C than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 5.8 times more Vitamin B1, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Sunflower Seed Flour provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Swiss Chard as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Swiss Chard vs Sunflower Seed Flour:

• 500 calories of Boiled Swiss Chard have 8.3 times more Calcium, 1.6 times more Copper, 5.6 times more Iron, 4.1 times more Magnesium, 2.8 times more Manganese, 133.6 times more Potassium, 972.6 times more Sodium and 202.2 times more Water than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 1.3 times more Phosphorus and 4 times more Selenium than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Sunflower Seed Flour contain similar levels of Zinc per 500 calories.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Swiss Chard have 1.9 times more Carbohydrate and 6.6 times more Fiber than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 1.6 times more Protein than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Sunflower Seed Flour offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Swiss Chard as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.