Comparing Nutrients in 14 ounces Artichokes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cauliflower	26%	8%	66%

Macro Nutrients

	Artichokes	Cauliflower	Recommended Dietary Allowance
Energy	6.43% 187kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.37% 0.064g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	21% 7.94g	38g per day for Men 19-50 years
Protein	23% 13g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	56% 0.73mg	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	56.6% 226μg	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	213% 191mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cauliflower	Recommended Dietary Allowance
Calcium	17.5% 175mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	14% 59.5mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.1% 337g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Artichokes versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Artichokes have 1.4 times more Vitamin B1 and 2.1 times more Vitamin B3 than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.1 times more Vitamin C than Raw Artichokes.
• Both Artichokes and Cauliflower provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin K per 14 ounces.
• Both Raw Artichokes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Artichokes vs Cauliflower:

• 14 ounces of Artichokes have 2 times more Calcium, 5.9 times more Copper, 3 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 1.2 times more Potassium, 3.1 times more Sodium and 1.8 times more Zinc than Cauliflower.
• Both Artichokes and Cauliflower contain similar levels of Water per 14 ounces.
• Both Raw Artichokes as well as Raw Cauliflower lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Artichokes have 2.1 times more Carbohydrate, 2.7 times more Fiber and 1.7 times more Protein than Cauliflower.
• While 14 oz of Raw Cauliflower contain 1.9 times more Sugars than Raw Artichokes.
• Both Raw Artichokes as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.