Comparing Nutrients in 1 pound Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	7.04% 204kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	15% 19.6g	130g per day for Men 19-50 years
Sugars	5.26% 3.8g	12.2% 8.85g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55% 21g	24% 9.07g	38g per day for Men 19-50 years
Protein	25% 14g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	14.3% 0.19mg	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	135% 540μg	58% 231μg	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	25% 22.7mg	166% 150mg	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	4.84% 0.73mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	16.6% 0.15mg	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	31.8% 2.54mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	17% 0.39mg	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	39.5% 277mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	35.2% 1197mg	42.6% 1447mg	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	87.4% 1311mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Pods with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Artichokes with Salt versus 1 lb of Boiled Balsam-pear , Pods with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Pods with Salt:

• 1 pound of Cooked Frozen Artichokes with Salt has 1.2 times more Vitamin B1, 3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.6 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 6.6 times more Vitamin C than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Pods with Salt:

• 1 pound of Cooked Frozen Artichokes with Salt has 2.3 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese and 1.7 times more Phosphorus than Boiled Balsam-pear , Pods with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 2.1 times more Zinc than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Potassium, Sodium and Water per one pound.
• 1 pound of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Artichokes with Salt has 2.1 times more Carbohydrate, 2.3 times more Fiber and 3.7 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 2.3 times more Sugars than Boiled Frozen Artichokes, drained with Salt.
• 1 pound of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy in one pound.