Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Boiled Swiss Chard:
Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B1, 2.9 times more Vitamin B2, 19.6 times more Vitamin B3, 43.2 times more Vitamin B5, 9.5 times more Vitamin B6, 26.3 times more Vitamin B9 and 13.8 times more Vitamin E than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain more Vitamin A, 12.9 times more Vitamin C and 121.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Boiled Swiss Chard:
Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium, 11.2 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 6.3 times more Manganese, 35 times more Phosphorus, 1.5 times more Potassium, 88.1 times more Selenium and 16 times more Zinc than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 59.7 times more Sodium and 77.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Comparison of macro-nutrients per 7 ounces:
Dry Roasted Sunflower Seed Kernels no Salt have 29.1 times more Energy, 622.5 times more Fat, 434.9 times more Saturated Fat, 23 times more Omega 3, 1311.3 times more Omega 6, 5.8 times more Carbohydrate, 2.5 times more Sugars, 5.3 times more Fiber and 10.3 times more Protein than Boiled and Drained Swiss Chard.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Swiss Chard have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.