Comparing Nutrients in 1 pound Carrots VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Carrots	Frozen Artichokes	Recommended Dietary Allowance
Energy	6.4% 186kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	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	33.4% 43.5g	27% 35g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	421% 3787μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Artichokes	Recommended Dietary Allowance
Calcium	15% 150mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	27.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	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	22.7% 159mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11% 400g	11% 402g	3700g per day for Men 19-50 years

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

• Raw Carrots have 104.4 times more Vitamin A, 1.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.4 times more Vitamin B2 and 6.6 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Frozen Artichokes, Unprepared have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 1 lb.
• Both Raw Carrots as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Frozen Artichokes:

• Raw Carrots have 1.7 times more Calcium, 1.3 times more Potassium and 1.5 times more Sodium than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.7 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus and 1.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Frozen Artichokes, Unprepared have similar amounts of Copper and Water per 1 lb.
• Both Raw Carrots as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.2 times more Carbohydrate than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 24.5 times more Omega 3, 1.4 times more Fiber and 2.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Frozen Artichokes, Unprepared have similar amounts of Energy per 1 lb.
• Both Raw Carrots as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.