Comparing Nutrients in 14 ounces Cooked Artichokes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Cooked Artichokes	Almond paste	Recommended Dietary Allowance
Energy	7.25% 210kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	130% 22g	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	146% 190g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	198% 144g	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	50% 19g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Almond paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	11% 0.14mg	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	72.4% 290μg	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	0.44% 0.4mg	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	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Almond paste	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	200% 1.8mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	148% 3.4mg	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	146% 1024mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	9% 334g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Artichokes versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cooked Artichokes have 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.2 times more Vitamin B9, 74 times more Vitamin C and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 1.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 71.3 times more Vitamin E than Boiled and Drained Artichokes.
• 14 ounces of Cooked Artichokes have insufficient amounts of Vitamin E
• 14 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Artichokes as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Artichokes vs Almond paste:

• 14 ounces of Cooked Artichokes have 6.7 times more Sodium and 6 times more Water than Almond paste.
• While 14 oz of Almond paste contain 8.2 times more Calcium, 3.6 times more Copper, 2.6 times more Iron, 3.1 times more Magnesium, 3.8 times more Manganese, 3.5 times more Phosphorus, 21 times more Selenium and 3.7 times more Zinc than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Almond paste contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 8.6 times more Energy, 81.6 times more Fat, 33.3 times more Saturated Fat, 5.2 times more Omega 3, 53.1 times more Omega 6, 4 times more Carbohydrate, 36.6 times more Sugars and 3.1 times more Protein than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Almond paste offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Artichokes provide inadequate amounts of Energy and Omega 6