Comparing Nutrients in 7 ounces Cooked Artichokes VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Artichokes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.63% 105kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	29% 21g	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	0.055% 0.04g	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	% 0.48g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.45g	% 21g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	10.2% 5.74g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	84% 1.1mg	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	44% 177μg	118% 470μg	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	16.3% 14.7mg	5.95% 5.36mg	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	2.5% 0.38mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	352% 3.17mg	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	15% 1.2mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	179% 4.1mg	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	20.7% 145mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Artichokes versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Artichokes vs Sunflower Seed Butter:

• 7 ounces of Cooked Artichokes have 2.7 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.8 times more Vitamin B2, 6.1 times more Vitamin B3, 4.9 times more Vitamin B5, 6.8 times more Vitamin B6, 2.7 times more Vitamin B9 and 120.5 times more Vitamin E than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Sunflower Seed Butter provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cooked Artichokes have insufficient amounts of Vitamin E
• Both Boiled and Drained Artichokes as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Artichokes vs Sunflower Seed Butter:

• 7 ounces of Cooked Artichokes have 20 times more Sodium and 135.6 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 3 times more Calcium, 12.6 times more Copper, 6.8 times more Iron, 7.4 times more Magnesium, 9.2 times more Manganese, 9.1 times more Phosphorus, 2 times more Potassium, 522 times more Selenium and 12.2 times more Zinc than Boiled and Drained Artichokes.
• 7 ounces of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sunflower Seed Butter no Salt contain 11.6 times more Energy, 162.4 times more Fat, 59.2 times more Saturated Fat, 1.3 times more Omega 3, 92.7 times more Omega 6, 2 times more Carbohydrate, 10.6 times more Sugars and 6 times more Protein than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Sunflower Seed Butter offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Artichokes provide inadequate amounts of Energy and Omega 6