Comparing Nutrients in 14 ounces Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	NA	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.4g	13% 17g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	10.7% 7.74g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	12.5% 0.16mg	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	118% 472μg	50.6% 202μg	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	22% 20mg	146% 131mg	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	4.23% 0.64mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	14.6% 0.13mg	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	27.8% 2.22mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	15% 0.34mg	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	34.6% 242mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	37.2% 1266mg	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	76.5% 1147mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.28% 343g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Pods with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Artichokes with Salt versus 14 oz of Boiled Balsam-pear , Pods with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Pods with Salt:

• 14 ounces of Cooked Frozen Artichokes with Salt have 1.2 times more Vitamin B1, 3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.6 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 6.6 times more Vitamin C than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Pods with Salt:

• 14 ounces of Cooked Frozen Artichokes with Salt have 2.3 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese and 1.7 times more Phosphorus than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2.1 times more Zinc than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Potassium, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Artichokes with Salt have 2.1 times more Carbohydrate, 2.3 times more Fiber and 3.7 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2.3 times more Sugars than Boiled Frozen Artichokes, drained with Salt.
• 14 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy in 14 ounces.