Comparing Nutrients in 14 ounces Artichokes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Artichokes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.43% 187kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.72% 0.12g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	23% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	17.5% 175mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	16.8% 0.15mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.1% 337g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.4 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.5 times more Vitamin B2, 4.8 times more Vitamin C, 6.4 times more Vitamin E and 5.5 times more Vitamin K than Raw Artichokes.
• Both Raw Artichokes and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Artichokes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Artichokes vs Frozen Chopped Broccoli:

• Raw Artichokes have 6.1 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 3.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium and 14 times more Selenium than Raw Artichokes.
• Both Raw Artichokes and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Artichokes have 1.8 times more Energy, 2.2 times more Carbohydrate and 1.8 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.2 times more Omega 3 and 1.4 times more Sugars than Raw Artichokes.
• Both Raw Artichokes and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 14 oz.
• Both Raw Artichokes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.