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

Weight per 300 calories

• Frozen Artichokes: 790g
• Balsam-pear , Leafy Tips: 1000g

Frozen Artichokes have 1.3 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 - Frozen Artichokes or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	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	3.5% 3.4g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	NA	32g per day for Men 19-50 years
Omega 3	24% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	6.04% 1.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	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	81% 30.8g	NA	38g per day for Men 19-50 years
Protein	37% 20.8g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	7% 63μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	249% 995μg	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	46.5% 42mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	15% 150mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	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	49.3% 3.95mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	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	65.4% 458mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	2.87% 1.58μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	19% 699g	24% 893g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Artichokes have 2.4 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 13.8 times more Vitamin A, 4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 12.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 21 times more Vitamin C than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared 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 Frozen Artichokes vs Balsam-pear , Leafy Tips:

• 300 calories of Frozen Artichokes have 3.4 times more Sodium than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 5.6 times more Calcium, 4.7 times more Copper, 5.2 times more Iron, 4 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 3.1 times more Potassium, 5.7 times more Selenium and 1.3 times more Water than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Balsam-pear , Leafy Tips contain similar levels of Zinc per 300 calories.
• 300 calories of Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Artichokes have 1.9 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 2 times more Fat and 2.6 times more Protein than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.