Comparing Nutrients in 500 calories Cooked Frozen ArtichokesVS Sunflower Seeds

Weight per 500 calories

Cooked Frozen Artichokes

1111g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 13 times more energy per unit of mass than Boiled and Drained Frozen Artichokes, which is very high in comparison to other foods. Cooked Frozen Artichokes having low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Artichokes or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Artichokes

23%

69%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cooked Frozen Artichokesvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.73%5.56g

Fat

45.4%44g

5.56 gvs44 g

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

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4.13%1.32g

Saturated Fat

12%3.8g

1.32 gvs3.8 g

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

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41%0.66g

Omega 3

3.2%0.051g

0.66 gvs0.051 g

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

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10.3%1.74g

Omega 6

116%19.7g

1.74 gvs19.7 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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78.5%102g

Carbohydrate

13%17g

102 gvs17 g

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

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13%9.33g

Sugars

3.1%2.24g

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

9.33 gvs2.24 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%2.14g

NA gvs2.14 g

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

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135%51g

Fiber

19.4%7.36g

51 gvs7.36 g

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

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61.7%34.6g

Protein

31.8%17.8g

34.6 gvs17.8 g

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

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Vitamins

Cooked Frozen Artichokesvs Sunflower Seeds

1.23%11μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

11 μgvs2.57 μg

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

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57.4%0.69mg

Vitamin B1

106%1.27mg

Thiamine

0.69 mgvs1.27 mg

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

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135%1.76mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.76 mgvs0.3 mg

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

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63.5%10mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

10 mgvs7.14 mg

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

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44.4%2.22mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

2.22 mgvs0.97 mg

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

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74.4%0.97mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.97 mgvs1.15 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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331%1322μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

1322 μgvs194 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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61.7%55.6mg

Vitamin C

1.33%1.2mg

Ascorbic acid

55.6 mgvs1.2 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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12%1.78mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.78 mgvs30 mg

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

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117%140μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

140 μgvs0 μg

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

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Minerals

Cooked Frozen Artichokesvs Sunflower Seeds

23.3%233mg

Calcium

6.68%66.8mg

233 mgvs66.8 mg

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

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75.3%0.68mg

Copper

171%1.54mg

0.68 mgvs1.54 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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77.8%6.22mg

Iron

56%4.5mg

6.22 mgvs4.5 mg

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

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82%344mg

Magnesium

66.3%278mg

344 mgvs278 mg

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

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132%3.03mg

Manganese

72.6%1.67mg

3.03 mgvs1.67 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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97%678mg

Phosphorus

80.7%565mg

678 mgvs565 mg

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

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86.3%2933mg

Potassium

16.2%552mg

2933 mgvs552 mg

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

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4.04%2.22μg

Selenium

82.5%45.4μg

2.22 μgvs45.4 μg

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

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39.3%589mg

Sodium

0.51%7.7mg

589 mgvs7.7 mg

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

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36.4%4mg

Zinc

39%4.3mg

4 mgvs4.3 mg

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

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26%961g

Water

0.11%4.05g

961 gvs4.05 g

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

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

Boiled and Drained Frozen Artichokes have 5.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 6.8 times more Vitamin B9, 46.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1 and 16.9 times more Vitamin E than Boiled and Drained Frozen Artichokes.
Both Boiled and Drained Frozen Artichokes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
Both Boiled and Drained Frozen Artichokes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Frozen Artichokes have 3.5 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium, 1.8 times more Manganese, 5.3 times more Potassium, 76.4 times more Sodium and 237.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Copper and 20.4 times more Selenium than Boiled and Drained Frozen Artichokes.
Both Boiled and Drained Frozen Artichokes and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Frozen Artichokes have 12.8 times more Omega 3, 6 times more Carbohydrate, 4.2 times more Sugars, 6.9 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.9 times more Fat, 2.9 times more Saturated Fat and 11.3 times more Omega 6 than Boiled and Drained Frozen Artichokes.
Both Boiled and Drained Frozen Artichokes and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Frozen Artichokes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Frozen ArtichokesVS AsparagusSunflower SeedsVS AsparagusCooked Frozen ArtichokesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen ArtichokesVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Frozen Artichokes or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: