Comparing Nutrients in 1 kilogram Artichokes VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	16.2% 470kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	59.6% 77.5g	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	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	142% 54g	103% 39g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	53.8% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	63% 0.82mg	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	170% 680μg	315% 1260μg	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	130% 117mg	59% 53mg	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	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

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	44% 440mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	60% 0.54mg	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	160% 13mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	106% 2.43mg	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	129% 900mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	73% 2480mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	62.7% 940mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	23% 849g	24% 886g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.1 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Artichokes.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Artichokes vs Frozen Artichokes:

• Raw Artichokes have 2.3 times more Calcium, 4.3 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Frozen Artichokes, Unprepared.
• Both Raw Artichokes and Frozen Artichokes, Unprepared have similar amounts of Manganese and Water per 1 kg.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Artichokes have 1.2 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.2 times more Protein than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.9 times more Omega 3 than Raw Artichokes.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.