Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Artichokes	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	27% 35g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	36% 13.6g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	25% 14g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Artichokes	Recommended Dietary Allowance
Calcium	15% 150mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	34.6% 2.77mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frozen Artichokes per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 6.4 times more Vitamin A, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 7.6 times more Vitamin C than Frozen Artichokes.
• While 1 lb of Frozen Artichokes, Unprepared contains 1.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Artichokes provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Frozen Artichokes have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Frozen Artichokes:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Calcium and 1.2 times more Iron than Frozen Artichokes.
• While 1 lb of Frozen Artichokes, Unprepared contains 1.6 times more Copper, 2.1 times more Magnesium, 1.7 times more Potassium and 4.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Artichokes contain similar levels of Manganese, Phosphorus, Zinc and Water per one pound.
• 1 pound of Frozen Artichokes lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Frozen Artichokes, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Artichokes, Unprepared contains 1.4 times more Carbohydrate and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Artichokes offer comparable quantities of Omega 3 and Protein per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Artichokes, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.