Comparing Nutrients in 1 pound Artichokes VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	7.35% 213kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	3.47% 0.59g	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	27% 35g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	64.5% 24.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	26.5% 15g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	28.6% 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	143% 572μg	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	26.7% 24mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	20% 200mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	27.2% 0.24mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	48% 1.1mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	33% 1125mg	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	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	10.4% 385g	11% 402g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.1 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Artichokes.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Artichokes vs Frozen Artichokes:

• Raw Artichokes have 2.3 times more Calcium, 4.3 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Frozen Artichokes, Unprepared.
• Both Raw Artichokes and Frozen Artichokes, Unprepared have similar amounts of Manganese and Water per 1 lb.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Artichokes have 1.2 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.2 times more Protein than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.9 times more Omega 3 than Raw Artichokes.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.