Comparing Nutrients in 1 kilogram Cauliflower VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cauliflower	Frozen Artichokes	Recommended Dietary Allowance
Energy	8.62% 250kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	26.3% 19g	NA	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	103% 39g	38g per day for Men 19-50 years
Protein	34.3% 19g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	53.8% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	63% 0.82mg	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	143% 570μg	315% 1260μg	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	536% 482mg	59% 53mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Artichokes	Recommended Dietary Allowance
Calcium	22% 220mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	106% 2.43mg	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	63% 440mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	73% 2480mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	25% 921g	24% 886g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frozen Artichokes per 1 kg

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

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

• 1 kilogram of Cauliflower has 3.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 9.1 times more Vitamin C than Frozen Artichokes.
• While 1 kg of Frozen Artichokes, Unprepared contains 2.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Frozen Artichokes provide similar amounts of Vitamin B1 per one kilogram.
• Both Raw Cauliflower as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Frozen Artichokes:

• 1 kilogram of Cauliflower has 1.2 times more Potassium than Frozen Artichokes.
• While 1 kg of Frozen Artichokes, Unprepared contains 1.4 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Frozen Artichokes contain similar levels of Iron, Zinc and Water per one kilogram.
• 1 kilogram of Frozen Artichokes lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Frozen Artichokes, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Artichokes, Unprepared contains 3.3 times more Omega 3, 1.6 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Frozen Artichokes, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.