Comparing Nutrients in 14 ounces Frozen Artichokes VS Cooked Artichokes

Macros Ratio

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

Macro Nutrients

	Frozen Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Energy	5.2% 151kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.93g	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	0.11% 0.079g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 2.9g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	24.7% 0.32mg	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	125% 500μg	88.3% 353μg	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	23.4% 21mg	32.6% 29.4mg	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	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	56% 0.5mg	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	25% 2mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	39% 0.89mg	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	33% 230mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	33.4% 1135mg	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	12.4% 187mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9% 334g	3700g per day for Men 19-50 years

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

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

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

• Boiled and Drained Artichokes contain 2.4 times more Copper, 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 Frozen Artichokes, Unprepared and Boiled and Drained Artichokes have similar amounts of Calcium, Iron, Manganese, Potassium and Water per 14 oz.
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

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