Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cooked Frozen Artichokes with Salt

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cooked Frozen Artichokes with Salt: 1111g

Roasted Sunflower Seeds have 12.9 times more energy per 100g than Cooked Frozen Artichokes with Salt. It has very high energy density when compared to other foods. Boiled Frozen Artichokes, drained with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cooked Frozen Artichokes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Artichokes with Salt	23%	8%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Frozen Artichokes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	4.13% 1.32g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	10.3% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	78.5% 102g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	13% 9.33g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	135% 51g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	61.7% 34.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Artichokes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	44.4% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	74.4% 0.97mg	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	51% 204μg	331% 1322μg	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	1.34% 1.2mg	61.7% 55.6mg	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	149% 22.4mg	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Artichokes with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	23.3% 233mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	75.3% 0.68mg	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	41% 3.26mg	77.8% 6.22mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	82% 344mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	132% 3.03mg	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	142% 992mg	97% 678mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	86.3% 2933mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	214% 3211mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	26% 961g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cooked Frozen Artichokes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cooked Frozen Artichokes with Salt?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cooked Frozen Artichokes with Salt:

• 500 calories of Roasted Sunflower Seeds have 2.7 times more Vitamin B5 and 12.6 times more Vitamin E than Cooked Frozen Artichokes with Salt.
• While 500 kcal of Boiled Frozen Artichokes, drained with Salt contain 7.6 times more Vitamin B1, 8.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, 6.5 times more Vitamin B9, 46.2 times more Vitamin C and 60.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1, Vitamin C and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Frozen Artichokes, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cooked Frozen Artichokes with Salt:

• 500 calories of Roasted Sunflower Seeds have 2.3 times more Copper, 1.5 times more Phosphorus and 30.7 times more Selenium than Cooked Frozen Artichokes with Salt.
• While 500 kcal of Boiled Frozen Artichokes, drained with Salt contain 3.9 times more Calcium, 1.9 times more Iron, 3.1 times more Magnesium, 1.7 times more Manganese, 4 times more Potassium, 1245.9 times more Sodium and 932.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cooked Frozen Artichokes with Salt contain similar levels of Zinc per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Cooked Frozen Artichokes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 7.7 times more Fat, 3.4 times more Saturated Fat and 16.1 times more Omega 6 than Cooked Frozen Artichokes with Salt.
• While 500 kcal of Boiled Frozen Artichokes, drained with Salt contain 11.1 times more Omega 3, 4.9 times more Carbohydrate, 4 times more Sugars, 5.4 times more Fiber and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cooked Frozen Artichokes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3