Comparing Nutrients in 1 pound Cooked Artichokes VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Artichokes	23%	2%	75%

Macro Nutrients

	Cooked Artichokes	Artichokes	Recommended Dietary Allowance
Energy	8.3% 240kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.23% 0.21g	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	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	6.2% 4.5g	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	64.5% 24.5g	38g per day for Men 19-50 years
Protein	23.4% 13g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Artichokes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	29.7% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	40.5% 0.53mg	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	77% 308μg	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	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	5.75% 0.86mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Artichokes	Recommended Dietary Allowance
Calcium	9.53% 95mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	116% 1.05mg	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	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	50.5% 1.16mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	38% 1297mg	49.4% 1678mg	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	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.3% 381g	10.4% 385g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Artichokes per 1 lb

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

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

• 1 pound of Cooked Artichokes has 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Artichokes.
• While 1 lb of Raw Artichokes contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Artichokes provide similar amounts of Vitamin B3 and Vitamin K per one pound.
• Both Boiled and Drained Artichokes as well as Raw Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Artichokes vs Artichokes:

• 1 lb of Raw Artichokes contains 2.1 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium and 1.6 times more Sodium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Artichokes contain similar levels of Manganese, Phosphorus, Zinc and Water per one pound.
• Both Boiled and Drained Artichokes as well as Raw Artichokes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Artichokes has 2.2 times more Omega 3 than Artichokes.
• Both Cooked Artichokes and Artichokes offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Artichokes provide inadequate amounts of Omega 3
• Both Boiled and Drained Artichokes as well as Raw Artichokes provide inadequate amounts of Energy and Omega 6 in one pound.