Oil Roasted Sunflower Seeds have 31.2 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.
Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Swiss Chard?
Oil Roasted Sunflower Seeds VS Swiss Chard Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Swiss Chard?
Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Swiss Chard:
500 calories of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B5 than Swiss Chard.
While 500 kcal of Raw Swiss Chard contain more Vitamin A, 3.9 times more Vitamin B1, 10 times more Vitamin B2, 3 times more Vitamin B3, 3.9 times more Vitamin B6, 1.9 times more Vitamin B9, 849.8 times more Vitamin C, 1.6 times more Vitamin E and 8342.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
Both Oil Roasted Sunflower Seed Kernels as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Swiss Chard:
500 calories of Oil Roasted Sunflower Seeds have 2.8 times more Selenium than Swiss Chard.
While 500 kcal of Raw Swiss Chard contain 18.3 times more Calcium, 3.1 times more Copper, 13.1 times more Iron, 19.9 times more Magnesium, 5.5 times more Manganese, 1.3 times more Phosphorus, 24.4 times more Potassium, 2212.2 times more Sodium, 2.2 times more Zinc and 1874.7 times more Water than Oil Roasted Sunflower Seed Kernels.
500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 500 calories:
500 calories of Oil Roasted Sunflower Seeds have 8.2 times more Fat, 7.6 times more Saturated Fat and 17.4 times more Omega 6 than Swiss Chard.
While 500 kcal of Raw Swiss Chard contain 2.7 times more Omega 3, 5.1 times more Carbohydrate, 11 times more Sugars, 4.7 times more Fiber and 2.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Swiss Chard offer comparable quantities of Energy per 500 calories.
500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
500 calories of Swiss Chard provide inadequate amounts of Omega 6