Comparing Nutrients in 100 calories Toasted Sunflower Seeds VS Cooked Frozen Artichokes

Weight per 100 calories

• Toasted Sunflower Seeds: 16g
• Cooked Frozen Artichokes: 222g

Toasted Sunflower Seeds have 13.8 times more energy per 100g than Cooked Frozen Artichokes. It has very high energy density when compared to other foods. Boiled and Drained Frozen Artichokes having low energy density.

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Cooked Frozen Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.46% 9.18g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.83% 0.26g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	NA	2.57% 1.87g	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	4.9% 1.86g	27% 10.2g	38g per day for Men 19-50 years
Protein	4.96% 2.8g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.25% 2.22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15% 0.19mg	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	9.6% 38.4μg	66% 264μg	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	0.25% 0.23mg	12.3% 11mg	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	NA	2.37% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	4.67% 46.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	15% 0.14mg	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	13.8% 1.1mg	15.6% 1.24mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	26.4% 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	26.7% 187mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	0.81% 0.44μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	7.85% 118mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	5.2% 192g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Cooked Frozen Artichokes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Cooked Frozen Artichokes?

Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Cooked Frozen Artichokes:

• 100 calories of Toasted Sunflower Seeds have 2.6 times more Vitamin B5 than Cooked Frozen Artichokes.
• While 100 kcal of Boiled and Drained Frozen Artichokes contain 2.6 times more Vitamin B1, 7.6 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B6, 6.9 times more Vitamin B9 and 49.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Cooked Frozen Artichokes:

• 100 calories of Toasted Sunflower Seeds have 2.2 times more Copper and 1.4 times more Phosphorus than Cooked Frozen Artichokes.
• While 100 kcal of Boiled and Drained Frozen Artichokes contain 5.1 times more Calcium, 3.3 times more Magnesium, 1.8 times more Manganese, 7.4 times more Potassium, 243 times more Sodium and 1189.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Frozen Artichokes contain similar levels of Iron and Zinc per 100 calories.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Sunflower Seeds have 8.3 times more Fat, 3.6 times more Saturated Fat and 17.3 times more Omega 6 than Cooked Frozen Artichokes.
• While 100 kcal of Boiled and Drained Frozen Artichokes contain 10.3 times more Omega 3, 6.1 times more Carbohydrate, 5.5 times more Fiber and 2.5 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Frozen Artichokes offer comparable quantities of Energy per 100 calories.
• 100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3