Comparing Nutrients in 14 ounces Artichokes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Artichokes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.43% 187kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	70% 91g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	111% 42g	38g per day for Men 19-50 years
Protein	23% 13g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Oil Roasted 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	24% 0.29mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	242% 3.14mg	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	67.5% 270μg	232% 929μg	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	51.6% 46.4mg	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.5% 175mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	796% 7.16mg	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	63.5% 5.1mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	359% 8.26mg	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	51% 357mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.1% 337g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Artichokes vs Oil Roasted Sunflower Seeds:

• Raw Artichokes have 10.6 times more Vitamin C and 4.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 4.2 times more Vitamin B2, 3.9 times more Vitamin B3, 20.5 times more Vitamin B5, 6.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 191.2 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Artichokes vs Oil Roasted Sunflower Seeds:

• Raw Artichokes have 31.3 times more Sodium and 55.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 7.8 times more Copper, 3.3 times more Iron, 2.1 times more Magnesium, 8.1 times more Manganese, 12.7 times more Phosphorus, 1.3 times more Potassium, 391 times more Selenium and 10.6 times more Zinc than Raw Artichokes.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels contain 12.6 times more Energy, 342 times more Fat, 196.3 times more Saturated Fat, 4.8 times more Omega 3, 743.7 times more Omega 6, 2.2 times more Carbohydrate, 3.1 times more Sugars, 2 times more Fiber and 6.1 times more Protein than Raw Artichokes.
• Both Raw Artichokes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.