Comparing Nutrients in 300 calories Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 calories

• Cooked Frozen Artichokes with Salt: 667g
• Boiled Balsam-pear , Leafy Tips with Salt: 938g

Cooked Frozen Artichokes with Salt have 1.4 times more energy per 100g than Boiled Balsam-pear , Leafy Tips with Salt. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips with Salt having low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Artichokes with Salt or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	2.48% 0.79g	NA	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	13.4% 9.75g	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	80.7% 30.7g	47% 18g	38g per day for Men 19-50 years
Protein	37% 20.7g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	0.74% 6.67μg	126% 1134μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	548% 7.13mg	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	198% 793μg	206% 825μg	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	37% 33.3mg	579% 521mg	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	7.1% 1.07mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	209% 1.9mg	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	46.7% 3.73mg	120% 9.56mg	8mg per day for Men 19-50 years
Magnesium	49.2% 207mg	210% 881mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	218% 5.03mg	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% 407mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	166% 5644mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	15.3% 8.44μg	55μg per day for Men 19-50 years
Sodium	128% 1927mg	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	15.6% 577g	22.5% 831g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• Boiled Frozen Artichokes, drained with Salt have 2.4 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 170.2 times more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 12.3 times more Vitamin B6, 15.6 times more Vitamin C, 12.7 times more Vitamin E and 18.2 times more Vitamin K than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Vitamin B9 per 300 kcal.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.8 times more Calcium, 4.6 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Potassium, 6.3 times more Selenium and 1.4 times more Water than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Frozen Artichokes, drained with Salt have 1.8 times more Fat and 1.7 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.7 times more Sugars and 1.6 times more Protein than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.