Comparing Nutrients in 1 kilogram Frozen Artichokes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Artichokes	Broccoli	Recommended Dietary Allowance
Energy	13% 380kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	103% 39g	68.4% 26g	38g per day for Men 19-50 years
Protein	47% 26.3g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Broccoli	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.8% 8.6mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	135% 1.75mg	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	315% 1260μg	158% 630μg	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	59% 53mg	991% 892mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Broccoli	Recommended Dietary Allowance
Calcium	19% 190mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	54.4% 0.49mg	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	62.5% 5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	91% 2.1mg	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	83% 580mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	73% 2480mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 886g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Artichokes vs Broccoli:

• Frozen Artichokes, Unprepared have 1.3 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin A, 3 times more Vitamin B5, 2.1 times more Vitamin B6 and 16.8 times more Vitamin C than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Frozen Artichokes, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Artichokes vs Broccoli:

• Frozen Artichokes, Unprepared have 1.3 times more Magnesium and 1.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Calcium, 1.5 times more Iron, 1.3 times more Potassium, 12.5 times more Selenium and 1.3 times more Zinc than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Raw Broccoli have similar amounts of Copper, Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Artichokes, Unprepared have 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Omega 3 than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Frozen Artichokes, Unprepared as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.