Comparing Nutrients in 14 ounces Artichokes VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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	32% 41.7g	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	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	56.4% 21.4g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	23% 13g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	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	24% 0.29mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	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	67.5% 270μg	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	51.6% 46.4mg	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

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	17.5% 175mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	63.5% 5.1mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	51% 357mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	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	25% 373mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.1% 337g	9.5% 352g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.1 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Artichokes.
• Both Raw 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 Artichokes vs Frozen Artichokes:

• Raw Artichokes have 2.3 times more Calcium, 4.3 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Frozen Artichokes, Unprepared.
• Both Raw Artichokes and Frozen Artichokes, Unprepared have similar amounts of Manganese and Water per 14 oz.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Artichokes have 1.2 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.2 times more Protein than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.9 times more Omega 3 than Raw Artichokes.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.