Comparing Nutrients in 100 calories Artichokes VS Frozen Chopped Broccoli

Weight per 100 calories

• Artichokes: 213g
• Frozen Chopped Broccoli: 385g

Artichokes have 1.8 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Artichokes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	0.7% 0.12g	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	14% 18.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.2% 11.5g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	12.4% 6.96g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.24% 2.13μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	38.5% 0.5mg	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	64.4% 258μg	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	241% 217mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.2% 31.5μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.36% 94mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	16.2% 0.15mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	49% 1.13mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	23% 787mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	9.48% 1.04mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	4.9% 181g	9.5% 352g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 94 times more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9, 8.7 times more Vitamin C, 11.6 times more Vitamin E and 9.9 times more Vitamin K than Raw Artichokes.
• Both Raw Artichokes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Artichokes vs Frozen Chopped Broccoli:

• Raw Artichokes have 3.4 times more Copper, 1.8 times more Magnesium and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Calcium, 2.1 times more Manganese, 25.3 times more Selenium, 1.8 times more Zinc and 1.9 times more Water than Raw Artichokes.
• Both Raw Artichokes and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Artichokes have 1.2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Fat, 11.2 times more Omega 3, 2.5 times more Sugars and 1.6 times more Protein than Raw Artichokes.
• Both Raw Artichokes and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Artichokes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.