Comparing Nutrients in 1 pound Cooked Artichokes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Artichokes	Carrots	Recommended Dietary Allowance
Energy	8.3% 240kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 16.3g	g per day for Men 19-50 years
Fiber	68% 26g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	23.4% 13g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	101% 404μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Carrots	Recommended Dietary Allowance
Calcium	9.53% 95mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	38% 1297mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.3% 381g	11% 400g	3700g per day for Men 19-50 years

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

• Boiled and Drained Artichokes have 1.5 times more Vitamin B2, 4.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B6 and 3.5 times more Vitamin E than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Raw Carrots have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 1 lb.
• Both Boiled and Drained Artichokes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Artichokes vs Carrots:

• Boiled and Drained Artichokes have 2.8 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus and 1.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.6 times more Calcium than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Raw Carrots have similar amounts of Potassium, Sodium and Water per 1 lb.
• Both Boiled and Drained Artichokes as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Artichokes have 1.3 times more Energy, 19 times more Omega 3, 1.2 times more Carbohydrate, 2 times more Fiber and 3.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 4.8 times more Sugars than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.