Comparing Nutrients in 300 calories Cooked Artichokes VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cooked Artichokes: 566g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 11.2 times more energy per unit of mass than Boiled and Drained Artichokes, which is very high in comparison to other foods. Cooked Artichokes having low energy density.

Which food has more nutrients per 300 calories - Cooked Artichokes or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Artichokes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	13.4% 0.22g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	7.73% 5.6g	2.17% 1.58g	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	0.16% 0.11g	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	% 1.36g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 4.13g	% 1.2g	g per day for Men 19-50 years
Fiber	85% 32.3g	14% 5.37g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.63% 5.66μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.3% 0.46mg	31% 0.4mg	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	126% 504μg	29.6% 119μg	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	46.5% 42mg	0.62% 0.56mg	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	7.17% 1.08mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 83.8μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	102% 0.91mg	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	43% 3.45mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	56.6% 238mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	46% 1.05mg	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	59% 413mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	22.6% 340mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	13% 476g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Artichokes vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Artichokes have 1.7 times more Vitamin B1, 3.6 times more Vitamin B2, 3 times more Vitamin B3, 4.2 times more Vitamin B9, 75.1 times more Vitamin C and 53.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B5 and 17.1 times more Vitamin E than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
• Both Boiled and Drained Artichokes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Artichokes vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Artichokes have 2.7 times more Calcium, 1.6 times more Iron, 3.7 times more Magnesium, 1.2 times more Manganese, 6.6 times more Potassium, 223.4 times more Sodium and 609.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Copper, 1.4 times more Phosphorus and 35 times more Selenium than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Artichokes have 5.2 times more Omega 3, 5.8 times more Carbohydrate, 3.6 times more Sugars, 6 times more Fiber and 1.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.5 times more Fat, 8 times more Saturated Fat and 29.2 times more Omega 6 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Artichokes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.