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Comparing Nutrients in 100 grams Sunflower SeedsVS Cooked Artichokes

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Cooked Artichokes
19%
5%
76%
100 g ▼

Macro Nutrients

20%584kcal
Energy
1.83%53kcal
584 kcalvs53 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
53%51.5g
Fat
0.35%0.34g
51.5 gvs0.34 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
14%4.46g
Saturated Fat
0.25%0.079g
4.46 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
3.75%0.06g
Omega 3
2.38%0.038g
0.06 gvs0.038 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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136%23g
Omega 6
0.62%0.11g
23 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
15.4%20g
Carbohydrate
9.2%12g
20 gvs12 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.6%2.62g
Sugars
1.37%0.99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.62 gvs0.99 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0.028%0.02g
≤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]
NA gvs0.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.24g
NA gvs0.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.5g
Sucrose
%0.73g
2.5 gvs0.73 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
22.6%8.6g
Fiber
15%5.7g
8.6 gvs5.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
37%20.8g
Protein
5.16%2.9g
20.8 gvs2.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.33%3μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
3 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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123%1.48mg
Vitamin B1
4.17%0.05mg
Thiamine
1.48 mgvs0.05 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.3%0.36mg
Vitamin B2
6.85%0.089mg
Riboflavin
0.36 mgvs0.089 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
52%8.34mg
Vitamin B3
6.94%1.1mg
Niacin, nicotinic acid, niacinamide
8.34 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
22.6%1.13mg
Vitamin B5
4.8%0.24mg
Pantothenic acid
1.13 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
103%1.35mg
Vitamin B6
6.23%0.081mg
Pyridoxine
1.35 mgvs0.081 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
56.8%227μg
Vitamin B9
22.3%89μg
Folates and Folic Acid
227 μgvs89 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.56%1.4mg
Vitamin C
8.22%7.4mg
Ascorbic acid
1.4 mgvs7.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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234%35mg
Vitamin E
1.27%0.19mg
Tocopherols and Tocotrienols
35 mgvs0.19 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
12.3%15μg
Phytomenadione or phylloquinone
0 μgvs15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.8%78mg
Calcium
2.1%21mg
78 mgvs21 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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200%1.8mg
Copper
14%0.13mg
1.8 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
65.6%5.25mg
Iron
7.63%0.61mg
5.25 mgvs0.61 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
77.4%325mg
Magnesium
10%42mg
325 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
84.8%1.95mg
Manganese
9.8%0.23mg
1.95 mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
94%660mg
Phosphorus
10.4%73mg
660 mgvs73 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
19%645mg
Potassium
8.4%286mg
645 mgvs286 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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96%53μg
Selenium
0.36%0.2μg
53 μgvs0.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.6%9mg
Sodium
4%60mg
9 mgvs60 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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45.5%5mg
Zinc
3.64%0.4mg
5 mgvs0.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.13%4.73g
Water
2.27%84g
4.73 gvs84 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cooked Artichokes:
Comparing minerals per 100 grams for Sunflower Seeds vs Cooked Artichokes:
Comparison of macro-nutrients per 100 grams:



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