Comparing Nutrients in 1 kilogram Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	15.5% 450kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	37% 0.59g	NA	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	14.3% 10.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	121% 46g	50% 19g	38g per day for Men 19-50 years
Protein	55.5% 31g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	585% 7.6mg	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	298% 1190μg	220% 880μg	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	55.6% 50mg	618% 556mg	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	10.7% 1.6mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	223% 2mg	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	70% 5.6mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	233% 5.36mg	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	87% 610mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	77.6% 2640mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	193% 2890mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.4% 865g	24% 887g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• Boiled Frozen Artichokes, drained with Salt have 3.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 121 times more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 8.7 times more Vitamin B6, 11.1 times more Vitamin C, 9.1 times more Vitamin E and 12.9 times more Vitamin K than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2 times more Calcium, 3.3 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Potassium and 4.5 times more Selenium than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Frozen Artichokes, drained with Salt have 1.4 times more Energy, 1.5 times more Carbohydrate and 2.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Sugars and Protein per 1 kg.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.