Comparing Nutrients in 1 kilogram Cooked Frozen Artichokes VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Artichokes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.5% 450kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	158% 206g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	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	121% 46g	303% 115g	38g per day for Men 19-50 years
Protein	55.5% 31g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	619% 8.05mg	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	298% 1190μg	595% 2380μg	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	55.6% 50mg	15.6% 14mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	2038% 18.3mg	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	70% 5.6mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	919% 21mg	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	87% 610mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	77.6% 2640mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	482% 53mg	11mg per day for Men 19-50 years
Water	23.4% 865g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes VS Toasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Artichokes vs Toasted Sunflower Seeds:

• 1 kilogram of Cooked Frozen Artichokes has 3.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B3, 35.3 times more Vitamin B5, 9.3 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Frozen Artichokes.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Frozen Artichokes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Artichokes vs Toasted Sunflower Seeds:

• 1 kilogram of Cooked Frozen Artichokes has 17.7 times more Sodium and 86.5 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.7 times more Calcium, 30.1 times more Copper, 12.2 times more Iron, 4.2 times more Magnesium, 7.7 times more Manganese, 19 times more Phosphorus, 1.9 times more Potassium and 14.7 times more Zinc than Boiled and Drained Frozen Artichokes.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 13.8 times more Energy, 113.6 times more Fat, 50 times more Saturated Fat, 1.3 times more Omega 3, 238.2 times more Omega 6, 2.2 times more Carbohydrate, 2.5 times more Fiber and 5.5 times more Protein than Boiled and Drained Frozen Artichokes.
• 1 kilogram of Cooked Frozen Artichokes provide inadequate amounts of Energy and Omega 6