Comparing Nutrients in 14 ounces Artichokes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Energy	6.43% 187kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	2.03% 0.35g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	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	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Calcium	17.5% 175mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.1% 337g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Artichokes vs Boiled Carrots:

• Raw Artichokes have 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 1.3 times more Vitamin B6 and 5.4 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Raw Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Artichokes vs Boiled Carrots:

• Raw Artichokes have 1.5 times more Calcium, 13.6 times more Copper, 3.8 times more Iron, 6 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Sodium and 2.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Selenium than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Artichokes have 1.3 times more Energy, 17 times more Omega 3, 1.3 times more Carbohydrate, 1.8 times more Fiber and 4.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Sugars than Raw Artichokes.
• Both Raw Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.