Comparing Nutrients in 14 ounces Cooked Artichokes VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	7.25% 210kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	3.04% 0.52g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	25% 0.33mg	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	125% 500μg	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	23.4% 21mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	24% 0.21mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	42% 0.96mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	29% 984mg	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	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9% 334g	9.5% 352g	3700g per day for Men 19-50 years

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

• Boiled and Drained Artichokes have 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin C than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.6 times more Vitamin B2 and 1.4 times more Vitamin B9 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Artichokes have 2.4 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Sodium and 1.3 times more Zinc than Frozen Artichokes, Unprepared.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Calcium, Manganese, Potassium and Water per 14 oz.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Artichokes have 1.4 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Fiber than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.3 times more Omega 3 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.