Comparing Nutrients in 14 ounces Artichokes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Carrots	8%	5%	87%

Macro Nutrients

	Artichokes	Carrots	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	2.33% 0.4g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	23% 13g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	368% 3314μg	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	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	19% 75.4μg	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	26% 23.4mg	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	5.03% 0.75mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Carrots	Recommended Dietary Allowance
Calcium	17.5% 175mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.1% 337g	9.47% 350g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.2 times more Vitamin B5, 3.6 times more Vitamin B9 and 2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A and 3.5 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per 14 oz.
• Both Raw Artichokes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Artichokes vs Carrots:

• Raw Artichokes have 1.3 times more Calcium, 5.1 times more Copper, 4.3 times more Iron, 5 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Sodium and 2 times more Zinc than Raw Carrots.
• Both Raw Artichokes and Raw Carrots have similar amounts of Potassium and Water per 14 oz.
• Both Raw Artichokes as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Artichokes have 8.5 times more Omega 3, 1.9 times more Fiber and 3.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 4.8 times more Sugars than Raw Artichokes.
• Both Raw Artichokes and Raw Carrots have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Artichokes as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.