Comparing Nutrients in 1 kilogram Artichokes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Carrots	8%	5%	87%

Macro Nutrients

	Artichokes	Carrots	Recommended Dietary Allowance
Energy	16.2% 470kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	73.7% 96g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	142% 54g	73.7% 28g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	170% 680μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Carrots	Recommended Dietary Allowance
Calcium	44% 440mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	62.7% 940mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23% 849g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.2 times more Vitamin B5, 3.6 times more Vitamin B9 and 2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A and 3.5 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per 1 kg.
• Both Raw Artichokes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Artichokes vs Carrots:

• Raw Artichokes have 1.3 times more Calcium, 5.1 times more Copper, 4.3 times more Iron, 5 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Sodium and 2 times more Zinc than Raw Carrots.
• Both Raw Artichokes and Raw Carrots have similar amounts of Potassium and Water per 1 kg.
• Both Raw Artichokes as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Artichokes have 8.5 times more Omega 3, 1.9 times more Fiber and 3.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 4.8 times more Sugars than Raw Artichokes.
• Both Raw Artichokes and Raw Carrots have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Artichokes as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.