Comparing Nutrients in 100 calories Cooked Artichokes VS Frozen Artichokes

Weight per 100 calories

• Cooked Artichokes: 189g
• Frozen Artichokes: 263g

Cooked Artichokes have 1.4 times more energy per 100g than Frozen Artichokes. It has low energy density when compared to other foods. Frozen Artichokes, Unprepared having low energy density.

Which food has more nutrients per 100 calories - Cooked Artichokes or Frozen Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	NA	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	0.052% 0.038g	NA	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.38g	NA	g per day for Men 19-50 years
Fiber	28.3% 10.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	9.74% 5.45g	12.4% 6.92g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0.21% 1.9μg	2.34% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.86% 0.094mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	16.6% 0.22mg	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	42% 168μg	83% 332μg	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	15.5% 14mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	3.96% 39.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	15.8% 0.14mg	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	14.4% 1.15mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.2mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.42mg	28% 0.64mg	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	19.7% 138mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	0.69% 0.38μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	7.55% 113mg	8.25% 124mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	4.3% 159g	6.3% 233g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Artichokes vs Frozen Artichokes:

• Frozen Artichokes, Unprepared contain 11.2 times more Vitamin A, 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 100 kcal.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Artichokes vs Frozen Artichokes:

• Boiled and Drained Artichokes have 1.7 times more Copper than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.3 times more Calcium, 1.5 times more Manganese and 1.5 times more Water than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 100 kcal.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Artichokes, Unprepared contain 1.8 times more Fat, 1.8 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.