Comparing Nutrients in 14 ounces Cooked Artichokes VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Cooked Artichokes	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	7.25% 210kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	28% 36.4g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	4.6% 3.33g	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	0.11% 0.079g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	48% 18.3g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	26.6% 0.35mg	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	88.3% 353μg	118% 472μg	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	32.6% 29.4mg	22% 20mg	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	5.03% 0.75mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	27% 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	30.3% 2.42mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	47% 1.1mg	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	41.4% 290mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9% 334g	9.28% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Artichokes vs Cooked Frozen Artichokes:

• Boiled and Drained Artichokes have 1.2 times more Vitamin B3 and 1.5 times more Vitamin C than Boiled and Drained Frozen Artichokes.
• While Boiled and Drained Frozen Artichokes contain 1.8 times more Vitamin B2 and 1.3 times more Vitamin B9 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Boiled and Drained Frozen Artichokes have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 14 oz.
• Both Boiled and Drained Artichokes as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Artichokes vs Cooked Frozen Artichokes:

• Boiled and Drained Artichokes have 2.1 times more Copper and 1.4 times more Magnesium than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Artichokes and Boiled and Drained Frozen Artichokes have similar amounts of Calcium, Iron, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 14 oz.
• Both Boiled and Drained Artichokes as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Artichokes have 1.3 times more Carbohydrate and 1.2 times more Fiber than Boiled and Drained Frozen Artichokes.
• While Boiled and Drained Frozen Artichokes contain 1.6 times more Omega 3 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Boiled and Drained Frozen Artichokes have similar amounts of Energy, Sugars and Protein per 14 oz.
• Both Boiled and Drained Artichokes as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.