Comparing Nutrients in 1 kilogram 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	16.2% 470kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	176% 229g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	142% 54g	279% 106g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Oil Roasted 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	60% 0.72mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	609% 7.9mg	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	170% 680μg	585% 2340μg	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	130% 117mg	12.2% 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	12.7% 1.9mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 440mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	2004% 18mg	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	160% 13mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	904% 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	129% 900mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	62.7% 940mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	474% 52mg	11mg per day for Men 19-50 years
Water	23% 849g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.