Comparing Nutrients in 1 pound Cooked Frozen Artichokes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes	23%	8%	69%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Frozen Artichokes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.04% 204kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	5.26% 3.8g	28.5% 20.6g	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	0% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	55% 21g	125% 47.6g	38g per day for Men 19-50 years
Protein	25% 14g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Oil Roasted Almonds	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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	41% 0.54mg	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	30.6% 122μg	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	0% 0mg	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	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	35.2% 1197mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	127% 14mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes VS Oil Roasted Almonds per 1 lb

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

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

• 1 pound of Cooked Frozen Artichokes has 4.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.5 times more Vitamin B1, 4.9 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B6 and 162.3 times more Vitamin E than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Oil Roasted Almonds provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Frozen Artichokes have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Artichokes as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Artichokes vs Oil Roasted Almonds:

• 1 pound of Cooked Frozen Artichokes has 53 times more Sodium and 30.9 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 13.9 times more Calcium, 15.7 times more Copper, 6.6 times more Iron, 8.8 times more Magnesium, 9 times more Manganese, 7.6 times more Phosphorus, 2.6 times more Potassium, 20.5 times more Selenium and 8.5 times more Zinc than Boiled and Drained Frozen Artichokes.
• 1 pound of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Artichokes has more Omega 3 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 13.5 times more Energy, 110.3 times more Fat, 35.4 times more Saturated Fat, 86.1 times more Omega 6, 1.9 times more Carbohydrate, 5.4 times more Sugars, 2.3 times more Fiber and 6.8 times more Protein than Boiled and Drained Frozen Artichokes.
• 1 pound of Cooked Frozen Artichokes provide inadequate amounts of Energy and Omega 6
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3