Comparing Nutrients in 1 kilogram Artichokes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cauliflower	26%	8%	66%

Macro Nutrients

	Artichokes	Cauliflower	Recommended Dietary Allowance
Energy	16.2% 470kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	142% 54g	52.6% 20g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cauliflower	Recommended Dietary Allowance
Calcium	44% 440mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	67.4% 1.55mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	62.7% 940mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23% 849g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Cauliflower per 1 kg

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

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

• 1 kilogram of Artichokes has 1.4 times more Vitamin B1 and 2.1 times more Vitamin B3 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.1 times more Vitamin C than Raw Artichokes.
• Both Artichokes and Cauliflower provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin K per one kilogram.
• Both Raw Artichokes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Artichokes vs Cauliflower:

• 1 kilogram of Artichokes has 2 times more Calcium, 5.9 times more Copper, 3 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 1.2 times more Potassium, 3.1 times more Sodium and 1.8 times more Zinc than Cauliflower.
• Both Artichokes and Cauliflower contain similar levels of Water per one kilogram.
• Both Raw Artichokes as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Artichokes has 2.1 times more Carbohydrate, 2.7 times more Fiber and 1.7 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.9 times more Sugars than Raw Artichokes.
• Both Raw Artichokes as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.