Comparing Nutrients in 1 kilogram Cooked Artichokes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cooked Artichokes	Dried Beechnuts	Recommended Dietary Allowance
Energy	18.3% 530kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	179% 57g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	258% 335g	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	NA	38g per day for Men 19-50 years
Protein	51.6% 29g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	21% 210mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	40% 600mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	22.7% 841g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Dried Beechnuts per 1 kg

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

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

• 1 kilogram of Cooked Artichokes has 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 6.1 times more Vitamin B1, 4.2 times more Vitamin B2, 3.9 times more Vitamin B5, 8.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Artichokes vs Dried Beechnuts:

• 1 kilogram of Cooked Artichokes has 21 times more Calcium, more Magnesium, more Phosphorus, 1.6 times more Sodium and 12.7 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 5.3 times more Copper, 4 times more Iron, 6 times more Manganese and 3.6 times more Potassium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Dried Beechnuts contain similar levels of Zinc per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 10.9 times more Energy, 147.1 times more Fat, 72.4 times more Saturated Fat, 44.7 times more Omega 3, 175.1 times more Omega 6, 2.8 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Artichokes.
• 1 kilogram of Cooked Artichokes provide inadequate amounts of Energy and Omega 6