Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Boiled Cauliflower	Cooked Artichokes	Recommended Dietary Allowance
Energy	7.93% 230kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	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	31.6% 41g	92% 120g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	60.5% 23g	150% 57g	38g per day for Men 19-50 years
Protein	33% 18.4g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	110% 440μg	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	492% 443mg	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	4.67% 0.7mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cooked Artichokes	Recommended Dietary Allowance
Calcium	16% 160mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	40% 3.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	45.7% 320mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	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

Nutrient Comparison: Boiled Cauliflower VS Cooked Artichokes per 1 kg

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

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

• 1 kilogram of Boiled Cauliflower has 2.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 6 times more Vitamin C than Cooked Artichokes.
• While 1 kg of Boiled and Drained Artichokes contains 1.7 times more Vitamin B2, 2.7 times more Vitamin B3 and 2 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cooked Artichokes provide similar amounts of Vitamin B1 and Vitamin K per one kilogram.
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kg of Boiled and Drained Artichokes contains 1.3 times more Calcium, 7.1 times more Copper, 1.9 times more Iron, 4.7 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 4 times more Sodium and 2.4 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cooked Artichokes contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Artichokes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 4.4 times more Omega 3 and 2.1 times more Sugars than Cooked Artichokes.
• While 1 kg of Boiled and Drained Artichokes contains 2.9 times more Carbohydrate, 2.5 times more Fiber and 1.6 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Artichokes provide inadequate amounts of Energy and Omega 6 in one kilogram.