Lets compare vitamin content per 100 grams of Sunflower Seeds vs Boiled Swiss Chard:
Dried Sunflower Seed Kernels have 43.5 times more Vitamin B1, 4.1 times more Vitamin B2, 23.2 times more Vitamin B3, 6.9 times more Vitamin B5, 15.8 times more Vitamin B6, 25.2 times more Vitamin B9 and 18.6 times more Vitamin E than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 102 times more Vitamin A, 12.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Sunflower Seeds vs Boiled Swiss Chard:
Dried Sunflower Seed Kernels have 1.3 times more Calcium, 11 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 5.8 times more Manganese, 20 times more Phosphorus, 58.9 times more Selenium and 15.2 times more Zinc than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 19.9 times more Sodium and 19.6 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Swiss Chard have similar amounts of Potassium per 100 g.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels have 29.2 times more Energy, 643.3 times more Fat, 371.3 times more Saturated Fat, 20 times more Omega 3, 922 times more Omega 6, 4.8 times more Carbohydrate, 2.4 times more Sugars, 4.1 times more Fiber and 11.1 times more Protein than Boiled and Drained Swiss Chard.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Swiss Chard have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.