Comparing Nutrients in 300 calories Cooked Frozen Artichokes VS Boiled Carrots

Weight per 300 calories

• Cooked Frozen Artichokes: 667g
• Boiled Carrots: 857g

Cooked Frozen Artichokes have 1.3 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes	23%	8%	69%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Frozen Artichokes	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.48% 0.79g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	4.4% 0.75g	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	54% 70.5g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	80.7% 30.7g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	37% 20.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.74% 6.67μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Boiled Carrots	Recommended Dietary Allowance
Calcium	14% 140mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	49.2% 207mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	23.6% 353mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	15.6% 577g	21% 773g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Artichokes have 2.8 times more Vitamin B2 and 6.6 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1095.4 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6, 8.3 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Frozen Artichokes and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin C per 300 kcal.
• Both Boiled and Drained Frozen Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Frozen Artichokes have 2.8 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Calcium, 4.5 times more Selenium, 1.4 times more Sodium and 1.3 times more Water than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Frozen Artichokes and Boiled and Drained Carrots have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Artichokes have 2.2 times more Fat, 45.9 times more Omega 3, 1.4 times more Omega 6 and 3.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.3 times more Sugars than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Frozen Artichokes and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Frozen Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.