Comparing Nutrients in 1 pound Artichokes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Artichokes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.35% 213kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	36.7% 47.7g	61.7% 80g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	64.5% 24.5g	125% 47.6g	38g per day for Men 19-50 years
Protein	26.5% 15g	172% 96g	56g per day for Men 19-50 years

Vitamins

	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	27.2% 0.33mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	77% 308μg	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	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	72.6% 5.8mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	58.3% 408mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	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	28.4% 426mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	127% 14mg	11mg per day for Men 19-50 years
Water	10.4% 385g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.5 times more Vitamin B5, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Vitamin B1, 11.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 136.7 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes and Oil Roasted Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Artichokes as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Artichokes have 94 times more Sodium and 30.3 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.6 times more Calcium, 4.1 times more Copper, 2.9 times more Iron, 4.6 times more Magnesium, 9.6 times more Manganese, 5.2 times more Phosphorus, 1.9 times more Potassium, 20.5 times more Selenium and 6.3 times more Zinc than Raw Artichokes.

Comparison of macro-nutrients per 1 pound:

• Raw Artichokes have more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.9 times more Energy, 367.8 times more Fat, 116.9 times more Saturated Fat, 293.9 times more Omega 6, 1.7 times more Carbohydrate, 4.6 times more Sugars, 1.9 times more Fiber and 6.5 times more Protein than Raw Artichokes.
• Both Raw Artichokes as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.