Comparing Nutrients in 1 kilogram Cooked Artichokes VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Artichokes	23%	2%	75%

Macro Nutrients

	Cooked Artichokes	Artichokes	Recommended Dietary Allowance
Energy	18.3% 530kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	81% 105g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	13.7% 9.9g	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	142% 54g	38g per day for Men 19-50 years
Protein	51.6% 29g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Artichokes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	89.2% 1.16mg	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	170% 680μg	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	130% 117mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Artichokes	Recommended Dietary Allowance
Calcium	21% 210mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	257% 2.3mg	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	160% 13mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	111% 2.56mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	109% 3700mg	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	62.7% 940mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	22.7% 841g	23% 849g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Artichokes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Artichokes versus 1 kg of Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Artichokes has 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Artichokes.
• While 1 kg of Raw Artichokes contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Artichokes provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• Both Boiled and Drained Artichokes as well as Raw Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked Artichokes vs Artichokes:

• 1 kg of Raw Artichokes contains 2.1 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium and 1.6 times more Sodium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Artichokes contain similar levels of Manganese, Phosphorus, Zinc and Water per one kilogram.
• Both Boiled and Drained Artichokes as well as Raw Artichokes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Artichokes has 2.2 times more Omega 3 than Artichokes.
• Both Cooked Artichokes and Artichokes offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Artichokes provide inadequate amounts of Omega 3
• Both Boiled and Drained Artichokes as well as Raw Artichokes provide inadequate amounts of Energy and Omega 6 in one kilogram.