Comparing Nutrients in 1 kilogram Cooked Artichokes VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Artichokes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	18.3% 530kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	179% 233g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	145% 105g	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	0.28% 0.2g	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	% 2.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.3g	% 105g	g per day for Men 19-50 years
Fiber	150% 57g	150% 57g	38g per day for Men 19-50 years
Protein	51.6% 29g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	423% 5.5mg	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	223% 890μg	593% 2370μg	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	82.2% 74mg	30% 27mg	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	12.7% 1.9mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	21% 210mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	1774% 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	76.3% 6.1mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	901% 20.7mg	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	104% 730mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	445% 49mg	11mg per day for Men 19-50 years
Water	22.7% 841g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Artichokes versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Artichokes vs Sunflower Seed Butter:

• 1 kilogram of Cooked Artichokes has 2.7 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.8 times more Vitamin B2, 6.1 times more Vitamin B3, 4.9 times more Vitamin B5, 6.8 times more Vitamin B6, 2.7 times more Vitamin B9 and 120.5 times more Vitamin E than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Sunflower Seed Butter provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Artichokes have insufficient amounts of Vitamin E
• Both Boiled and Drained Artichokes as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Artichokes vs Sunflower Seed Butter:

• 1 kilogram of Cooked Artichokes has 20 times more Sodium and 135.6 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3 times more Calcium, 12.6 times more Copper, 6.8 times more Iron, 7.4 times more Magnesium, 9.2 times more Manganese, 9.1 times more Phosphorus, 2 times more Potassium, 522 times more Selenium and 12.2 times more Zinc than Boiled and Drained Artichokes.
• 1 kilogram of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 11.6 times more Energy, 162.4 times more Fat, 59.2 times more Saturated Fat, 1.3 times more Omega 3, 92.7 times more Omega 6, 2 times more Carbohydrate, 10.6 times more Sugars and 6 times more Protein than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Sunflower Seed Butter offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Artichokes provide inadequate amounts of Energy and Omega 6