Comparing Nutrients in 5 ounces Boiled Swiss Chard VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Swiss Chard	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.85g	22.5% 29g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	7.83% 2.98g	43% 16.3g	38g per day for Men 19-50 years
Protein	4.76% 2.66g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	48% 434μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	87.8% 1.14mg	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	3.2% 12.8μg	84.3% 337μg	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	28.3% 25.5mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	289% 2.6mg	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	40% 3.2mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	130% 3mg	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	6.7% 46.8mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Swiss Chard versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Swiss Chard vs Toasted Sunflower Seeds:

• 5 ounces of Boiled Swiss Chard have more Vitamin A and 12.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B1, 3.3 times more Vitamin B2, 11.7 times more Vitamin B3, 43.3 times more Vitamin B5, 9.5 times more Vitamin B6 and 26.4 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Swiss Chard as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Swiss Chard vs Toasted Sunflower Seeds:

• 5 ounces of Boiled Swiss Chard have 59.7 times more Sodium and 92.7 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 11.3 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 6.3 times more Manganese, 35.1 times more Phosphorus and 16.1 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Toasted Sunflower Seeds contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 31 times more Energy, 710 times more Fat, 496.1 times more Saturated Fat, 26.3 times more Omega 3, 1495.6 times more Omega 6, 5 times more Carbohydrate, 5.5 times more Fiber and 9.2 times more Protein than Boiled and Drained Swiss Chard.
• 5 ounces of Boiled Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6