Comparing Nutrients in 1 kilogram Cooked Artichokes VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cooked Artichokes	Roasted Cashews	Recommended Dietary Allowance
Energy	18.3% 530kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	286% 92g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	251% 327g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	69% 50g	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	79% 30g	38g per day for Men 19-50 years
Protein	51.6% 29g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Roasted Cashews	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	197% 2.56mg	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	173% 690μg	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	0% 0mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Roasted Cashews	Recommended Dietary Allowance
Calcium	21% 210mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	359% 8.26mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	509% 56mg	11mg per day for Men 19-50 years
Water	22.7% 841g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Roasted Cashews per 1 kg

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

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

• 1 kilogram of Cooked Artichokes has 1.3 times more Vitamin B9 and more Vitamin C than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 3.2 times more Vitamin B6, 4.8 times more Vitamin E and 2.3 times more Vitamin K than Boiled and Drained Artichokes.
• 1 kilogram of Cooked Artichokes have insufficient amounts of Vitamin E
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin C
• Both Boiled and Drained Artichokes as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Artichokes vs Roasted Cashews:

• 1 kilogram of Cooked Artichokes has 3.8 times more Sodium and 49.5 times more Water than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2.1 times more Calcium, 17.5 times more Copper, 9.8 times more Iron, 6.2 times more Magnesium, 3.7 times more Manganese, 6.7 times more Phosphorus, 2 times more Potassium, 58.5 times more Selenium and 14 times more Zinc than Boiled and Drained Artichokes.
• 1 kilogram of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Artichokes has 1.9 times more Fiber than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 10.8 times more Energy, 136.3 times more Fat, 115.9 times more Saturated Fat, 4.2 times more Omega 3, 73 times more Omega 6, 2.7 times more Carbohydrate, 5.1 times more Sugars and 5.3 times more Protein than Boiled and Drained Artichokes.
• 1 kilogram of Cooked Artichokes provide inadequate amounts of Energy and Omega 6