Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Boiled Swiss Chard

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	42.4% 1228kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	6.3% 8.2g	130g per day for Men 19-50 years
Sugars	NA	3% 2.2g	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	60% 23g	11% 4.17g	38g per day for Men 19-50 years
Protein	61% 34g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	13% 0.17mg	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	118% 472μg	4.47% 18μg	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	3.1% 2.78mg	39.7% 35.7mg	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	NA	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	541% 650μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	11.3% 113mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	36% 0.32mg	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	169% 13.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	29% 0.66mg	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	328% 2298mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	23.7% 355mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Swiss Chard per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Boiled Swiss Chard:

• 7 ounces of Toasted Sunflower Seeds have 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 Swiss Chard.
• While 7 oz of Boiled and Drained Swiss Chard contain more Vitamin A and 12.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Boiled Swiss Chard:

• 7 ounces of Toasted Sunflower Seeds have 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 Swiss Chard.
• While 7 oz of Boiled and Drained Swiss Chard contain 59.7 times more Sodium and 92.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Swiss Chard contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 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 Swiss Chard.
• 7 ounces of Boiled Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6