Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Swiss Chard with Salt per 7 oz
Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Boiled Swiss Chard with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Boiled Swiss Chard with Salt:
- 7 ounces of Oil Roasted Sunflower Seeds have 9.4 times more Vitamin B1, 3.3 times more Vitamin B2, 11.5 times more Vitamin B3, 42.6 times more Vitamin B5, 9.3 times more Vitamin B6, 26 times more Vitamin B9 and 19.2 times more Vitamin E than Boiled Swiss Chard with Salt.
- While 7 oz of Boiled and Drained Swiss Chard with Salt contain more Vitamin A, 16.4 times more Vitamin C and 105.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
- 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
- Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Boiled Swiss Chard with Salt:
- 7 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Calcium, 11.1 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 6.2 times more Manganese, 34.5 times more Phosphorus, 86.9 times more Selenium and 15.8 times more Zinc than Boiled Swiss Chard with Salt.
- While 7 oz of Boiled and Drained Swiss Chard with Salt contain 138.3 times more Sodium and 60.2 times more Water than Oil Roasted Sunflower Seed Kernels.
- Both Oil Roasted Sunflower Seeds and Boiled Swiss Chard with Salt contain similar levels of Potassium per seven ounces.
- 7 ounces of Boiled Swiss Chard with Salt lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Oil Roasted Sunflower Seeds have 29.6 times more Energy, 641.3 times more Fat, 5.5 times more Carbohydrate, 2.8 times more Sugars, 5 times more Fiber and 10.7 times more Protein than Boiled Swiss Chard with Salt.
- 7 ounces of Boiled Swiss Chard with Salt provide inadequate amounts of Energy