Comparing Nutrients in 14 ounces Frozen Carrots VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Frozen Carrots	Cooked Artichokes	Recommended Dietary Allowance
Energy	4.93% 143kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	26% 19g	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	1.7% 1.23g	0.11% 0.079g	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	% 1.6g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 16g	% 2.9g	g per day for Men 19-50 years
Fiber	34.5% 13g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	24.7% 0.32mg	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	9.92% 39.7μg	88.3% 353μg	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	11% 9.92mg	32.6% 29.4mg	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	15% 2.26mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Artichokes	Recommended Dietary Allowance
Calcium	14.3% 143mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	56% 0.5mg	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	22% 1.75mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	39% 0.89mg	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	18.7% 131mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.66% 357g	9% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cooked Artichokes per 14 oz

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

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

• 14 ounces of Frozen Carrots have 710 times more Vitamin A and 3 times more Vitamin E than Cooked Artichokes.
• While 14 oz of Boiled and Drained Artichokes contain 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 8.9 times more Vitamin B9 and 3 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Artichokes provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 14 ounces.
• 14 ounces of Cooked Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Cooked Artichokes:

• 14 ounces of Frozen Carrots have 1.7 times more Calcium than Cooked Artichokes.
• While 14 oz of Boiled and Drained Artichokes contain 1.7 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 1.3 times more Manganese and 2.2 times more Phosphorus than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Artichokes contain similar levels of Potassium, Sodium, Zinc and Water per 14 ounces.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Artichokes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 4.8 times more Sugars than Cooked Artichokes.
• While 14 oz of Boiled and Drained Artichokes contain 2.2 times more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Fiber and 3.7 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Artichokes provide inadequate amounts of Energy and Omega 6 in 14 ounces.