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

Weight per 300 calories

• Cooked Frozen Artichokes: 667g
• Balsam-pear , Leafy Tips: 1000g

Cooked Frozen Artichokes have 1.5 times more energy per 100g than Balsam-pear , Leafy Tips. It has low energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Artichokes or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes	23%	8%	69%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	7.1% 6.9g	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	25.3% 33g	130g per day for Men 19-50 years
Sugars	7.72% 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	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	NA	38g per day for Men 19-50 years
Protein	37% 20.7g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0.74% 6.67μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	618% 8.03mg	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	320% 1280μg	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	978% 880mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	14% 140mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	223% 2mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	49.2% 207mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	233% 5.36mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	23.6% 353mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	15.6% 577g	24% 893g	3700g per day for Men 19-50 years

Cooked Frozen Artichokes VS Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Artichokes or Balsam-pear , Leafy Tips?

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

• 300 calories of Cooked Frozen Artichokes have 2.1 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 130.5 times more Vitamin A, 4.4 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 13.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 26.4 times more Vitamin C than Boiled and Drained Frozen Artichokes.
• 300 calories of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Artichokes as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Frozen Artichokes have 3.2 times more Sodium than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 6 times more Calcium, 4.9 times more Copper, 5.5 times more Iron, 4.1 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 3.5 times more Potassium, 6.8 times more Selenium and 1.5 times more Water than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Balsam-pear , Leafy Tips contain similar levels of Zinc per 300 calories.
• 300 calories of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Artichokes have 1.9 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 2.1 times more Fat and 2.6 times more Protein than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.