Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Canned Carrots with Salt	Cooked Artichokes	Recommended Dietary Allowance
Energy	8.62% 250kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	42.6% 55.4g	92% 120g	130g per day for Men 19-50 years
Sugars	34.2% 25g	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	NA	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	NA	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 7.3g	g per day for Men 19-50 years
Fiber	39.5% 15g	150% 57g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	620% 5580μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	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	22.5% 90μg	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	30% 27mg	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	49.3% 7.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Artichokes	Recommended Dietary Allowance
Calcium	25% 250mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	80% 6.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	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	34.3% 240mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25% 930g	22.7% 841g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Cooked Artichokes:

• Drained Canned Carrots with Salt have 558 times more Vitamin A, 1.4 times more Vitamin B6 and 3.9 times more Vitamin E than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.8 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 9.9 times more Vitamin B9, 2.7 times more Vitamin C and 1.5 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt 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 Canned Carrots with Salt vs Cooked Artichokes:

• Drained Canned Carrots with Salt have 2 times more Manganese and 4 times more Sodium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 5.3 times more Magnesium, 3 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Artichokes have similar amounts of Calcium, Copper, Iron and Water per 1 kg.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Drained Canned Carrots with Salt have 2.5 times more Sugars than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.1 times more Energy, 3.5 times more Omega 3, 2.2 times more Carbohydrate, 3.8 times more Fiber and 4.5 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.