Comparing Nutrients in 100 calories Boiled Swiss Chard VS Sunflower Seed Flour

Weight per 100 calories

• Boiled Swiss Chard: 500g
• Sunflower Seed Flour: 30.7g

Partially Defatted Sunflower Seed Flour has 16.3 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is high in comparison to other foods. Boiled Swiss Chard having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Swiss Chard or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Swiss Chard	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.038% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	8.45% 11g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	27.6% 10.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	170% 1530μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	81.5% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	17.8% 0.23mg	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	11.3% 45μg	17% 68μg	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	100% 90mg	0.44% 0.4mg	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	63% 9.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	29% 290mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	58.4% 0.53mg	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	141% 11.3mg	25.4% 2.03mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	26.3% 0.61mg	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	23.6% 165mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	80.7% 2745mg	0.6% 20.6mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	14% 1.5mg	11mg per day for Men 19-50 years
Water	12.5% 463g	0.062% 2.3g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Sunflower Seed Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Swiss Chard or Sunflower Seed Flour?

Lets compare vitamin content per 100 calories of Boiled Swiss Chard vs Sunflower Seed Flour:

• 100 calories of Boiled Swiss Chard have 2493.9 times more Vitamin A, 5.3 times more Vitamin B2, 1.8 times more Vitamin B6 and 225.7 times more Vitamin C than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 5.8 times more Vitamin B1, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Sunflower Seed Flour provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Swiss Chard as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Swiss Chard vs Sunflower Seed Flour:

• 100 calories of Boiled Swiss Chard have 8.3 times more Calcium, 1.6 times more Copper, 5.6 times more Iron, 4.1 times more Magnesium, 2.8 times more Manganese, 133.6 times more Potassium, 972.6 times more Sodium and 202.2 times more Water than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 1.3 times more Phosphorus and 4 times more Selenium than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Sunflower Seed Flour contain similar levels of Zinc per 100 calories.
• 100 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Swiss Chard have 1.9 times more Carbohydrate and 6.6 times more Fiber than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 1.6 times more Protein than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Sunflower Seed Flour offer comparable quantities of Energy per 100 calories.
• Both Boiled and Drained Swiss Chard as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.