Comparing Nutrients in 1 pound Cooked Artichokes VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cooked Artichokes	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	8.3% 240kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	23% 3.94g	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	125% 163g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	0.13% 0.091g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	68% 26g	62% 23.6g	38g per day for Men 19-50 years
Protein	23.4% 13g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	9.53% 95mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	38% 1297mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	10.3% 381g	0.92% 34g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Artichokes has 5.7 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 63.7 times more Vitamin B1, 3 times more Vitamin B2, 6.6 times more Vitamin B3, 27.5 times more Vitamin B5, 9.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled and Drained Artichokes.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Boiled and Drained Artichokes as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Artichokes has 4.3 times more Potassium, 20 times more Sodium and 11.3 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 5.4 times more Calcium, 13.5 times more Copper, 10.9 times more Iron, 8.2 times more Magnesium, 8.8 times more Manganese, 9.4 times more Phosphorus, 291 times more Selenium and 12.4 times more Zinc than Boiled and Drained Artichokes.
• 1 pound of Cooked Artichokes lack sufficient amounts of Selenium
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Artichokes has 19 times more Omega 3 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 6.2 times more Energy, 8.3 times more Omega 6, 3 times more Carbohydrate and 16.6 times more Protein than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Sunflower Seed Flour offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Artichokes provide inadequate amounts of Energy and Omega 6
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3