Comparing Nutrients in 14 ounces Cooked Artichokes VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Artichokes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.25% 210kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	63% 81.7g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	0.11% 0.079g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	120% 45.6g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	246% 3.2mg	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	88.3% 353μg	236% 945μg	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	32.6% 29.4mg	6.17% 5.56mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	809% 7.28mg	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	30.3% 2.42mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	365% 8.4mg	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	41.4% 290mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	16% 238mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	9% 334g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Artichokes vs Toasted Sunflower Seeds:

• Boiled and Drained Artichokes have 5.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B1, 3.2 times more Vitamin B2, 3.8 times more Vitamin B3, 29.4 times more Vitamin B5, 9.9 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Artichokes vs Toasted Sunflower Seeds:

• Boiled and Drained Artichokes have 20 times more Sodium and 84.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Calcium, 14.4 times more Copper, 11.2 times more Iron, 3.1 times more Magnesium, 9.4 times more Manganese, 15.9 times more Phosphorus, 1.7 times more Potassium and 13.3 times more Zinc than Boiled and Drained Artichokes.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 11.7 times more Energy, 167.1 times more Fat, 75.4 times more Saturated Fat, 2.1 times more Omega 3, 356.1 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 6 times more Protein than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.