Comparing Nutrients in 14 ounces Cooked Frozen Artichokes VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes	23%	8%	69%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	6.16% 179kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.82% 2.74g	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	10% 13g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	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	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	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	245% 3.2mg	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	127% 508μg	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	388% 349mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	88.6% 0.8mg	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	27.8% 2.22mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	92% 2.13mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.28% 343g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes VS Balsam-pear , Leafy Tips per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Frozen Artichokes vs Balsam-pear , Leafy Tips:

• 14 ounces of Cooked Frozen Artichokes have 3.2 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 87 times more Vitamin A, 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 9.2 times more Vitamin B6 and 17.6 times more Vitamin C than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• 14 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Artichokes as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Artichokes vs Balsam-pear , Leafy Tips:

• 14 ounces of Cooked Frozen Artichokes have 4.8 times more Sodium than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 4 times more Calcium, 3.3 times more Copper, 3.6 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Potassium than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Balsam-pear , Leafy Tips contain similar levels of Zinc and Water per 14 ounces.
• Both Boiled and Drained Frozen Artichokes as well as Raw Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Artichokes have 2.8 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 1.7 times more Protein than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Frozen Artichokes as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in 14 ounces.