Comparing Nutrients in 300 calories Sunflower Seeds VS Cooked Artichokes

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cooked Artichokes: 566g

Sunflower Seeds have 11 times more energy per 100g than Cooked Artichokes. It has very high energy density when compared to other foods. Boiled and Drained Artichokes having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Sunflower Seeds	Cooked Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	13.4% 0.22g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	52% 67.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	7.73% 5.6g	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	0.16% 0.11g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 4.13g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	85% 32.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.63% 5.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	35.3% 0.46mg	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	29% 117μg	126% 504μg	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	0.8% 0.72mg	46.5% 42mg	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	120% 18mg	7.17% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 83.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Artichokes	Recommended Dietary Allowance
Calcium	4% 40mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	80% 0.72mg	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	33.7% 2.7mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	56.6% 238mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	55.4% 1.27mg	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	48.4% 339mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	22.6% 340mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	13% 476g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1, 1.5 times more Vitamin B6 and 16.8 times more Vitamin E than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 4.3 times more Vitamin B9, 58.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Dried Sunflower Seed Kernels have 1.3 times more Copper and 24 times more Selenium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 3 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 4.9 times more Potassium, 73.5 times more Sodium and 195.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Artichokes have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 13.7 times more Fat, 5.1 times more Saturated Fat and 19.9 times more Omega 6 than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 7 times more Omega 3, 6.6 times more Carbohydrate, 4.2 times more Sugars, 7.3 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Artichokes have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Artichokes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.