Comparing Nutrients in 100 calories Artichokes VS Cooked Artichokes

Weight per 100 calories

• Artichokes: 213g
• Cooked Artichokes: 189g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	2.58% 1.87g	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	0.052% 0.038g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.38g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	12.4% 6.96g	9.74% 5.45g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	0.24% 2.13μg	0.21% 1.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	7.86% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	9.06% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	11.8% 0.15mg	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	36% 145μg	42% 168μg	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	27.7% 25mg	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	2.7% 0.4mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.2% 31.5μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	9.36% 94mg	3.96% 39.6mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	26.6% 0.24mg	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	34% 2.72mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	19% 79.2mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	18.5% 0.42mg	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	27.4% 191mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	23% 787mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.69% 0.38μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	7.55% 113mg	1500mg per day for Men 19-50 years
Zinc	9.48% 1.04mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.3% 159g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.6 times more Vitamin B1, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled and Drained Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 100 kcal.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Artichokes vs Cooked Artichokes:

• Raw Artichokes have 2.4 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Water per 100 kcal.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Artichokes have 1.3 times more Protein than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2 times more Omega 3 and 2 times more Omega 6 than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 100 kcal.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.