Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Energy	8.97% 260kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	36.8% 47.8g	92% 120g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 7.3g	g per day for Men 19-50 years
Fiber	79% 30g	150% 57g	38g per day for Men 19-50 years
Protein	50% 28g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Calcium	56% 560mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	141% 1.27mg	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	101% 8.1mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	71.4% 500mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22.7% 841g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 52 times more Vitamin A, 1.6 times more Vitamin B6, 7.6 times more Vitamin C, 6.4 times more Vitamin E and 5.5 times more Vitamin K than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Artichokes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Cooked Artichokes:

• Frozen Chopped Broccoli, Unprepared has 2.7 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese and 14 times more Selenium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 3.3 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Artichokes have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 2.8 times more Omega 3, 1.4 times more Sugars and 41.5 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2 times more Energy, 2.5 times more Carbohydrate and 1.9 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Artichokes have similar amounts of Protein per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.