Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Boiled Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Energy	12% 350kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	92% 120g	130g per day for Men 19-50 years
Sugars	19% 14g	13.7% 9.9g	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	10.2% 7.4g	0.28% 0.2g	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	% 4.9g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 7.3g	g per day for Men 19-50 years
Fiber	87% 33g	150% 57g	38g per day for Men 19-50 years
Protein	42.5% 24g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	62.3% 0.81mg	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	270% 1080μg	223% 890μg	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	721% 649mg	82.2% 74mg	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	97% 14.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Calcium	40% 400mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	98% 2.25mg	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	96% 670mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24% 893g	22.7% 841g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6, 1.2 times more Vitamin B9, 8.8 times more Vitamin C, 7.6 times more Vitamin E and 9.5 times more Vitamin K than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cooked Artichokes:

• Boiled and Drained Broccoli has 1.9 times more Calcium and 8 times more Selenium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.1 times more Copper, 2 times more Magnesium and 1.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Artichokes have similar amounts of Iron, Manganese, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 3.1 times more Omega 3, 1.4 times more Sugars and 37 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.5 times more Energy, 1.7 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Artichokes have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.