Lets compare vitamin content per 14 ounces of Boiled Swiss Chard vs Sunflower Seeds:
Boiled and Drained Swiss Chard have 102 times more Vitamin A, 12.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Boiled and Drained Swiss Chard as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Swiss Chard vs Sunflower Seeds:
Boiled and Drained Swiss Chard have 19.9 times more Sodium and 19.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Boiled and Drained Swiss Chard and Dried Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Dried Sunflower Seed Kernels contain 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 Boiled and Drained Swiss Chard as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.