Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Artichokes	23%	2%	75%

Macro Nutrients

	Canned Carrots with Salt	Artichokes	Recommended Dietary Allowance
Energy	3.42% 99kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	32% 41.7g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	5.4% 3.93g	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	15.7% 5.95g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Artichokes	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	35.4% 0.46mg	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	8.93% 35.7μg	67.5% 270μg	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	12% 10.7mg	51.6% 46.4mg	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	19.6% 2.94mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Artichokes	Recommended Dietary Allowance
Calcium	9.92% 99mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	102% 0.92mg	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	31.8% 2.54mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	44% 1mg	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	13.6% 95mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.1% 337g	3700g per day for Men 19-50 years

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

• Drained Canned Carrots with Salt have 558 times more Vitamin A and 3.9 times more Vitamin E than Raw Artichokes.
• While Raw Artichokes contain 4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 7.6 times more Vitamin B9, 4.3 times more Vitamin C and 1.5 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Artichokes have similar amounts of Vitamin B6 per 14 oz.
• Both Drained Canned Carrots with Salt as well as Raw Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Artichokes:

• Drained Canned Carrots with Salt have 1.8 times more Manganese and 2.6 times more Sodium than Raw Artichokes.
• While Raw Artichokes contain 1.8 times more Calcium, 2.2 times more Copper, 2 times more Iron, 7.5 times more Magnesium, 3.8 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Artichokes have similar amounts of Water per 14 oz.
• Both Drained Canned Carrots with Salt as well as Raw Artichokes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Drained Canned Carrots with Salt have 2.5 times more Sugars than Raw Artichokes.
• While Raw Artichokes contain 1.9 times more Energy, 1.5 times more Omega 3, 1.9 times more Carbohydrate, 3.6 times more Fiber and 5.1 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raw Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.