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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	NA	9.24% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	70.6% 92g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	NA	121% 46g	38g per day for Men 19-50 years
Protein	95% 53g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	97% 870μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.62mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	67% 0.87mg	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	320% 1280μg	298% 1190μg	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	978% 880mg	55.6% 50mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	84% 840mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	67.8% 0.61mg	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	255% 20.4mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	119% 2.73mg	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	141% 990mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	77.6% 2640mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 893g	23.4% 865g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Cooked Frozen Artichokes per 1 kg

Compare the macro and micronutrient content in 1 kg of Balsam-pear , Leafy Tips versus 1 kg of Cooked Frozen Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Balsam-pear , Leafy Tips has 87 times more Vitamin A, 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B3, 9.2 times more Vitamin B6 and 17.6 times more Vitamin C than Cooked Frozen Artichokes.
• While 1 kg of Boiled and Drained Frozen Artichokes contains 3.2 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Frozen Artichokes provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 1 kilogram of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Balsam-pear , Leafy Tips has 4 times more Calcium, 3.3 times more Copper, 3.6 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Potassium than Cooked Frozen Artichokes.
• While 1 kg of Boiled and Drained Frozen Artichokes contains 4.8 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Frozen Artichokes contain similar levels of Zinc and Water per one kilogram.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Artichokes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Balsam-pear , Leafy Tips has 1.7 times more Protein than Cooked Frozen Artichokes.
• While 1 kg of Boiled and Drained Frozen Artichokes contains 2.8 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy in one kilogram.