Comparing Nutrients in 1 kilogram Cooked Artichokes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Artichokes	Cauliflower	Recommended Dietary Allowance
Energy	18.3% 530kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	% 7.3g	% 0g	g per day for Men 19-50 years
Fiber	150% 57g	52.6% 20g	38g per day for Men 19-50 years
Protein	51.6% 29g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Cauliflower	Recommended Dietary Allowance
Calcium	21% 210mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	67.4% 1.55mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	22.7% 841g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Cauliflower per 1 kg

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

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

• 1 kilogram of Cooked Artichokes has 1.5 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.5 times more Vitamin C than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Cauliflower provide similar amounts of Vitamin B1 and Vitamin K per one kilogram.
• Both Boiled and Drained Artichokes as well as Raw Cauliflower 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 Cauliflower:

• 1 kilogram of Cooked Artichokes has 3.3 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Sodium and 1.5 times more Zinc than Cauliflower.
• Both Cooked Artichokes and Cauliflower contain similar levels of Calcium, Potassium and Water per one kilogram.
• Both Boiled and Drained Artichokes as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Artichokes has 2.5 times more Omega 3, 2.4 times more Carbohydrate, 2.9 times more Fiber and 1.5 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.9 times more Sugars than Boiled and Drained Artichokes.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Boiled and Drained Artichokes as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.