Comparing Nutrients in 1 pound 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	8.3% 240kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	81.4% 106g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	66% 48g	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	0.13% 0.091g	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	% 1.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 47.6g	g per day for Men 19-50 years
Fiber	68% 26g	68% 26g	38g per day for Men 19-50 years
Protein	23.4% 13g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	192% 2.5mg	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	101% 404μg	269% 1075μg	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	37.3% 33.6mg	13.6% 12.2mg	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	5.75% 0.86mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	9.53% 95mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	805% 7.24mg	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	34.6% 2.77mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	409% 9.4mg	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	47.3% 331mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	38% 1297mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	202% 22mg	11mg per day for Men 19-50 years
Water	10.3% 381g	0.076% 2.8g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Artichokes has 2.7 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Cooked Artichokes has 20 times more Sodium and 135.6 times more Water than Sunflower Seed Butter.
• While 1 lb 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 pound of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• 1 pound of Cooked Artichokes provide inadequate amounts of Energy and Omega 6