Comparing Nutrients in 300 calories Sunflower SeedsVS Cooked Artichokes with Salt

Weight per 300 calories

Sunflower Seeds

51.4g

Cooked Artichokes with Salt

588g

Sunflower Seeds have 11.5 times more energy per 100g than Cooked Artichokes with Salt. It has very high energy density when compared to other foods. Boiled and Drained Artichokes with Salt having low energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cooked Artichokes with Salt

19%

76%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cooked Artichokes with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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27.3%26.4g

Fat

2.06%2g

26.4 gvs2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.15%2.3g

Saturated Fat

1.45%0.46g

2.3 gvs0.46 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.93%0.031g

Omega 3

14%0.22g

0.031 gvs0.22 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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69.7%12g

Omega 6

3.63%0.62g

12 gvs0.62 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 .

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7.9%10.3g

Carbohydrate

51.5%67g

10.3 gvs67 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.86%1.35g

Sugars

8.03%5.82g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.35 gvs5.82 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.16%0.12g

≤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 gvs0.12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.4g

NA gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g

Sucrose

%4.3g

1.3 gvs4.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.6%4.4g

Fiber

88.2%33.5g

4.4 gvs33.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.7g

Protein

30.4%17g

10.7 gvs17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cooked Artichokes with Salt

0.17%1.54μg

Vitamin A

0.65%5.9μg

RAE, retinol activity equivalents

1.54 μgvs5.9 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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63.4%0.76mg

Vitamin B1

24.5%0.29mg

Thiamine

0.76 mgvs0.29 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

40.3%0.52mg

Riboflavin

0.18 mgvs0.52 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.8%4.3mg

Vitamin B3

41%6.53mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs6.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.6%0.58mg

Vitamin B5

28.2%1.4mg

Pantothenic acid

0.58 mgvs1.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53%0.69mg

Vitamin B6

36.7%0.48mg

Pyridoxine

0.69 mgvs0.48 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29%117μg

Vitamin B9

131%524μg

Folates and Folic Acid

117 μgvs524 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 .

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0.8%0.72mg

Vitamin C

48.4%43.5mg

Ascorbic acid

0.72 mgvs43.5 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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120%18mg

Vitamin E

7.45%1.1mg

Tocopherols and Tocotrienols

18 mgvs1.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

72.5%87μg

Phytomenadione or phylloquinone

0 μgvs87 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Cooked Artichokes with Salt

4%40mg

Calcium

12.4%124mg

40 mgvs124 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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103%0.92mg

Copper

83%0.75mg

0.92 mgvs0.75 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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33.7%2.7mg

Iron

45%3.6mg

2.7 mgvs3.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.8%167mg

Magnesium

59%247mg

167 mgvs247 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.6%1mg

Manganese

57.5%1.32mg

1 mgvs1.32 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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48.4%339mg

Phosphorus

61.3%429mg

339 mgvs429 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.75%331mg

Potassium

49.5%1682mg

331 mgvs1682 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49.5%27.2μg

Selenium

2.14%1.18μg

27.2 μgvs1.18 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.31%4.62mg

Sodium

116%1741mg

4.62 mgvs1741 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23.3%2.57mg

Zinc

21.4%2.35mg

2.57 mgvs2.35 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.066%2.43g

Water

13.4%495g

2.43 gvs495 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 1.5 times more Vitamin B6 and 16.2 times more Vitamin E than Boiled and Drained Artichokes with Salt.
While Boiled and Drained Artichokes with Salt contain 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 4.5 times more Vitamin B9, 60.5 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 with Salt 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 with Salt:

Dried Sunflower Seed Kernels have 1.2 times more Copper and 23.1 times more Selenium than Boiled and Drained Artichokes with Salt.
While Boiled and Drained Artichokes with Salt contain 3.1 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 5.1 times more Potassium, 376.6 times more Sodium and 203.6 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Artichokes with Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 13.2 times more Fat, 4.9 times more Saturated Fat and 19.2 times more Omega 6 than Boiled and Drained Artichokes with Salt.
While Boiled and Drained Artichokes with Salt contain 7.3 times more Omega 3, 6.5 times more Carbohydrate, 4.3 times more Sugars, 7.6 times more Fiber and 1.6 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Artichokes with Salt have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Artichokes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCooked Artichokes with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Cooked Frozen Artichokes with SaltCooked Artichokes with SaltVS Cooked Frozen Artichokes with Salt

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Cooked Artichokes with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: