Lets compare vitamin content per 100 grams of Boiled Swiss Chard with Salt vs Oil Roasted Sunflower Seeds:
Boiled and Drained Swiss Chard with Salt have more Vitamin A, 16.4 times more Vitamin C and 105.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 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 and Drained Swiss Chard with Salt.
Both Boiled and Drained Swiss Chard with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Boiled Swiss Chard with Salt vs Oil Roasted Sunflower Seeds:
Boiled and Drained Swiss Chard with Salt have 138.3 times more Sodium and 60.2 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 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 and Drained Swiss Chard with Salt.
Both Boiled and Drained Swiss Chard with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 100 g.
Comparison of macro-nutrients per 100 grams:
Oil Roasted Sunflower Seed Kernels contain 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 and Drained Swiss Chard with Salt.
Both Boiled and Drained Swiss Chard with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.