Comparing Nutrients in 100 calories Frozen Artichokes VS Balsam-pear , Leafy Tips

Weight per 100 calories

• Frozen Artichokes: 263g
• Balsam-pear , Leafy Tips: 333g

Frozen Artichokes have 1.3 times more energy per 100g than Balsam-pear , Leafy Tips. It has low energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 100 calories - Frozen Artichokes or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	8.44% 11g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	12.4% 6.92g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	2.34% 21μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	206% 2.68mg	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	83% 332μg	107% 427μg	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	326% 293mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	5% 50mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	15.8% 0.14mg	74.4% 0.67mg	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	16.4% 1.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	67.5% 283mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	77.7% 1.8mg	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	22% 153mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	19% 653mg	59.6% 2027mg	3400mg per day for Men 19-50 years
Selenium	0.96% 0.53μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	8.25% 124mg	2.44% 36.7mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	6.3% 233g	8.04% 298g	3700g per day for Men 19-50 years

Frozen Artichokes VS Balsam-pear , Leafy Tips Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Artichokes or Balsam-pear , Leafy Tips?

Lets compare vitamin content per 100 calories of Frozen Artichokes vs Balsam-pear , Leafy Tips:

• 100 calories of Frozen Artichokes have 2.4 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 100 kcal of Raw Balsam-pear , Leafy Tips contain 13.8 times more Vitamin A, 4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 12.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 21 times more Vitamin C than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Artichokes vs Balsam-pear , Leafy Tips:

• 100 calories of Frozen Artichokes have 3.4 times more Sodium than Balsam-pear , Leafy Tips.
• While 100 kcal of Raw Balsam-pear , Leafy Tips contain 5.6 times more Calcium, 4.7 times more Copper, 5.2 times more Iron, 4 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 3.1 times more Potassium, 5.7 times more Selenium and 1.3 times more Water than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Balsam-pear , Leafy Tips contain similar levels of Zinc per 100 calories.
• 100 calories of Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Artichokes have 1.9 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 100 kcal of Raw Balsam-pear , Leafy Tips contain 2 times more Fat and 2.6 times more Protein than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 100 calories.