Comparing Nutrients in 1 pound Artichokes VS Cooked Artichokes

Macros Ratio

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

Macro Nutrients

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Energy	7.35% 213kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	41.7% 54.2g	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	NA	0.13% 0.091g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	68% 26g	38g per day for Men 19-50 years
Protein	26.5% 15g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cooked 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	27.2% 0.33mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	28.3% 0.37mg	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	77% 308μg	101% 404μg	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	59% 53mg	37.3% 33.6mg	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

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	20% 200mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	64% 0.58mg	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	72.6% 5.8mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	44.4% 1.02mg	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	58.3% 408mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	38% 1297mg	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	28.4% 426mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.4% 385g	10.3% 381g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 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.
• While Boiled and Drained Artichokes contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Vitamin B3, Vitamin E and Vitamin K per 1 lb.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Artichokes vs Cooked Artichokes:

• Raw Artichokes have 2.1 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Sodium and 1.2 times more Zinc than Boiled and Drained Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Manganese and Water per 1 lb.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Artichokes contain 2.2 times more Omega 3 than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.