Comparing Nutrients in 300 calories Cooked Artichokes VS Frozen Artichokes

Weight per 300 calories

• Cooked Artichokes: 566g
• Frozen Artichokes: 790g

Cooked Artichokes have 1.4 times more energy per 100g than Frozen Artichokes. It has low energy density when compared to other foods. Frozen Artichokes, Unprepared having low energy density.

Which food has more nutrients per 300 calories - Cooked Artichokes or Frozen Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	13.4% 0.22g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	6.04% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	47% 61g	130g per day for Men 19-50 years
Sugars	7.73% 5.6g	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	0.16% 0.11g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 4.13g	NA	g per day for Men 19-50 years
Fiber	85% 32.3g	81% 30.8g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0.63% 5.66μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.3% 0.46mg	49.8% 0.65mg	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	126% 504μg	249% 995μg	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	46.5% 42mg	46.5% 42mg	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	7.17% 1.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 83.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	12% 119mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	47.4% 0.43mg	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	43% 3.45mg	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	56.6% 238mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	83.4% 1.9mg	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	59% 413mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	2.87% 1.58μg	55μg per day for Men 19-50 years
Sodium	22.6% 340mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	13% 476g	19% 699g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Artichokes vs Frozen Artichokes:

• Frozen Artichokes, Unprepared contain 11.2 times more Vitamin A, 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 300 kcal.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Artichokes vs Frozen Artichokes:

• Boiled and Drained Artichokes have 1.7 times more Copper than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.3 times more Calcium, 1.5 times more Manganese and 1.5 times more Water than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 300 kcal.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Artichokes, Unprepared contain 1.8 times more Fat, 1.8 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.