Comparing Nutrients in 1 pound Artichokes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Artichokes	Blanched Almonds	Recommended Dietary Allowance
Energy	7.35% 213kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	56% 18g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	330% 56g	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	65% 84.7g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	118% 45g	38g per day for Men 19-50 years
Protein	26.5% 15g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Blanched 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	27.2% 0.33mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	40% 0.52mg	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	55.6% 222μg	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	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	5.75% 0.86mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Blanched Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	28.4% 426mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	10.4% 385g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Artichokes vs Blanched Almonds:

• Raw Artichokes have 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin B1, 10.8 times more Vitamin B2, 3.3 times more Vitamin B3 and 125 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes and Blanched Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Artichokes as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Artichokes vs Blanched Almonds:

• Raw Artichokes have 4.9 times more Sodium and 18.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.4 times more Calcium, 4.4 times more Copper, 2.6 times more Iron, 4.5 times more Magnesium, 7.2 times more Manganese, 5.3 times more Phosphorus, 1.8 times more Potassium, 16 times more Selenium and 6.1 times more Zinc than Raw Artichokes.

Comparison of macro-nutrients per 1 pound:

• Raw Artichokes have 4.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 12.6 times more Energy, 350.1 times more Fat, 109.8 times more Saturated Fat, 268.8 times more Omega 6, 1.8 times more Carbohydrate, 4.7 times more Sugars, 1.8 times more Fiber and 6.5 times more Protein than Raw Artichokes.
• Both Raw Artichokes as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.