Comparing Nutrients in 100 calories Sunflower Seeds VS Cooked Artichokes

Weight per 100 calories

• Sunflower Seeds: 17g
• Cooked Artichokes: 189g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	2.58% 1.87g	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	0.052% 0.038g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 1.38g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	9.74% 5.45g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0.21% 1.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	7.86% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	9.06% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	11.8% 0.15mg	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	9.7% 39μg	42% 168μg	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	0.27% 0.24mg	15.5% 14mg	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	40% 6.02mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Artichokes	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	3.96% 39.6mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	26.6% 0.24mg	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	11.2% 0.9mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	19% 79.2mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	18.5% 0.42mg	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	16% 113mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0.69% 0.38μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	7.55% 113mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Artichokes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.