Comparing Nutrients in 1 pound Boiled Broccoli VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Artichokes	23%	2%	75%

Macro Nutrients

	Boiled Broccoli	Artichokes	Recommended Dietary Allowance
Energy	5.47% 159kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Artichokes	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	29.7% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	40.5% 0.53mg	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	122% 490μg	77% 308μg	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	327% 294mg	59% 53mg	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	44% 6.58mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Artichokes	Recommended Dietary Allowance
Calcium	18% 181mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	116% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	50.5% 1.16mg	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	43.4% 304mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 405g	10.4% 385g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Artichokes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Artichokes:

• 1 pound of Boiled Broccoli has 77 times more Vitamin A, 1.9 times more Vitamin B2, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9, 5.5 times more Vitamin C, 7.6 times more Vitamin E and 9.5 times more Vitamin K than Artichokes.
• While 1 lb of Raw Artichokes contains 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Artichokes provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Broccoli as well as Raw Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Artichokes:

• 1 pound of Boiled Broccoli has 8 times more Selenium than Artichokes.
• While 1 lb of Raw Artichokes contains 3.8 times more Copper, 1.9 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Artichokes contain similar levels of Calcium, Zinc and Water per one pound.
• 1 pound of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 7 times more Omega 3 than Artichokes.
• While 1 lb of Raw Artichokes contains 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Artichokes provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Artichokes provide inadequate amounts of Energy and Omega 6 in one pound.