Comparing Nutrients in 1 pound Cooked Frozen Artichokes with Salt VS Boiled Sprouted Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Boiled Sprouted Kidney Beans with Salt	44%	12%	44%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Energy	7.04% 204kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	3.3% 0.56g	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	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	5.26% 3.8g	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	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	NA	38g per day for Men 19-50 years
Protein	25% 14g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	85.7% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	32.4% 0.42mg	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	53.3% 213μg	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	179% 161mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	87.7% 0.79mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	39.2% 0.9mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	35.2% 1197mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	87.4% 1311mg	73.5% 1102mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	18% 2mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes with Salt VS Boiled Sprouted Kidney Beans 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 Sprouted Kidney Beans 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 Sprouted Kidney Beans with Salt:

• 1 pound of Cooked Frozen Artichokes with Salt has 2.5 times more Vitamin B9 than Boiled Sprouted Kidney Beans with Salt.
• While 1 lb of Boiled and Drained Sprouted Kidney Beans with Salt contains 5.8 times more Vitamin B1, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 7.1 times more Vitamin C than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Sprouted Kidney Beans with Salt provide similar amounts of Vitamin B6 per one pound.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Sprouted Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Artichokes with Salt vs Boiled Sprouted Kidney Beans with Salt:

• 1 pound of Cooked Frozen Artichokes with Salt has 1.3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Potassium than Boiled Sprouted Kidney Beans with Salt.
• While 1 lb of Boiled and Drained Sprouted Kidney Beans with Salt contains 2.9 times more Copper and 1.6 times more Iron than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Sprouted Kidney Beans with Salt contain similar levels of Sodium, Zinc and Water per one pound.
• 1 pound of Boiled Sprouted Kidney Beans with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Sprouted Kidney Beans 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 1.9 times more Carbohydrate than Boiled Sprouted Kidney Beans with Salt.
• While 1 lb of Boiled and Drained Sprouted Kidney Beans with Salt contains 3.3 times more Omega 3 and 1.6 times more Protein than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Sprouted Kidney Beans with Salt provide inadequate amounts of Energy and Omega 6 in one pound.