Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	93% 2685kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	32% 41.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	5.26% 3.8g	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% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	55% 21g	38g per day for Men 19-50 years
Protein	162% 91g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	30.4% 0.39mg	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	265% 1061μg	135% 540μg	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	5.54% 5mg	25% 22.7mg	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	1099% 165mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	39.5% 395mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	30.7% 0.28mg	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	243% 19.4mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	54% 1.24mg	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	738% 5166mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	35.2% 1197mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cooked Frozen Artichokes per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Cooked Frozen Artichokes:

• 1 pound of Oil Roasted Sunflower Seeds has 5.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.5 times more Vitamin B3, 34.7 times more Vitamin B5, 9.1 times more Vitamin B6, 2 times more Vitamin B9 and 227.1 times more Vitamin E than Cooked Frozen Artichokes.
• While 1 lb of Boiled and Drained Frozen Artichokes contains 4.5 times more Vitamin C and 4.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Cooked Frozen Artichokes have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cooked Frozen Artichokes:

• 1 pound of Oil Roasted Sunflower Seeds has 4.1 times more Calcium, 29.6 times more Copper, 7.6 times more Iron, 4.1 times more Magnesium, 7.6 times more Manganese, 18.7 times more Phosphorus, 1.8 times more Potassium, 391 times more Selenium and 14.5 times more Zinc than Cooked Frozen Artichokes.
• While 1 lb of Boiled and Drained Frozen Artichokes contains 17.7 times more Sodium and 56.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 13.2 times more Energy, 102.6 times more Fat, 59.4 times more Saturated Fat, 1.4 times more Omega 3, 217.9 times more Omega 6, 2.5 times more Carbohydrate, 3.7 times more Sugars, 2.3 times more Fiber and 6.5 times more Protein than Cooked Frozen Artichokes.
• 1 pound of Cooked Frozen Artichokes provide inadequate amounts of Energy and Omega 6