Comparing Nutrients in 100 calories Artichokes VS Boiled Carrots

Weight per 100 calories

• Artichokes: 213g
• Boiled Carrots: 286g

Artichokes have 1.3 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	1.46% 0.25g	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	18% 23.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	13.6% 9.86g	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	1.4% 1.03g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.7g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	12.4% 6.96g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.24% 2.13μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	33.6% 0.44mg	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	10% 40μg	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	11.4% 10.3mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.2% 31.5μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Calcium	9.36% 94mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	19.3% 0.44mg	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	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	23% 787mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	9.48% 1.04mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	4.9% 181g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Artichokes vs Boiled Carrots:

• Raw Artichokes have 1.2 times more Vitamin B3, 3.6 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1144.1 times more Vitamin A, 1.8 times more Vitamin B6 and 7.3 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin K per 100 kcal.
• Both Raw Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Artichokes vs Boiled Carrots:

• Raw Artichokes have 10.1 times more Copper, 2.8 times more Iron, 4.5 times more Magnesium, 1.2 times more Manganese, 2.2 times more Phosphorus, 1.2 times more Sodium and 1.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.7 times more Selenium and 1.4 times more Water than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Calcium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Artichokes have 12.7 times more Omega 3, 1.3 times more Fiber and 3.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Omega 6 and 4.7 times more Sugars than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.