Comparing Nutrients in 1 pound Cooked Artichokes VS Frozen Artichokes

Macros Ratio

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

Macro Nutrients

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	8.3% 240kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	27% 35g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	0.13% 0.091g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	68% 26g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	23.4% 13g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	28.6% 0.37mg	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	101% 404μg	143% 572μg	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	37.3% 33.6mg	26.7% 24mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	9.53% 95mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	27.2% 0.24mg	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	34.6% 2.77mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	48% 1.1mg	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	47.3% 331mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	38% 1297mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	10.3% 381g	11% 402g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Artichokes vs Frozen Artichokes:

• Boiled and Drained Artichokes have 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin C than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.6 times more Vitamin B2 and 1.4 times more Vitamin B9 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Artichokes vs Frozen Artichokes:

• Boiled and Drained Artichokes have 2.4 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Sodium and 1.3 times more Zinc than Frozen Artichokes, Unprepared.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Calcium, Manganese, Potassium and Water per 1 lb.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Artichokes have 1.4 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Fiber than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.3 times more Omega 3 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.