Comparing Nutrients in 1 kilogram Cooked Artichokes VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	18.3% 530kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	NA	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	0.28% 0.2g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 7.3g	NA	g per day for Men 19-50 years
Fiber	150% 57g	103% 39g	38g per day for Men 19-50 years
Protein	51.6% 29g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	53.8% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	63% 0.82mg	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	223% 890μg	315% 1260μg	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	82.2% 74mg	59% 53mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	21% 210mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	60% 0.54mg	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	76.3% 6.1mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	106% 2.43mg	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	104% 730mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	73% 2480mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	22.7% 841g	24% 886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Artichokes vs Frozen Artichokes:

• Boiled and Drained Artichokes have 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin C than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.6 times more Vitamin B2 and 1.4 times more Vitamin B9 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Artichokes vs Frozen Artichokes:

• Boiled and Drained Artichokes have 2.4 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Sodium and 1.3 times more Zinc than Frozen Artichokes, Unprepared.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Calcium, Manganese, Potassium and Water per 1 kg.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Artichokes have 1.4 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Fiber than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.3 times more Omega 3 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.