Comparing Nutrients in 300 calories Artichokes VS Cooked Artichokes

Weight per 300 calories

• Artichokes: 638g
• Cooked Artichokes: 566g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	13.4% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	52% 67.6g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	7.73% 5.6g	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	0.16% 0.11g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 4.13g	g per day for Men 19-50 years
Fiber	91% 34.5g	85% 32.3g	38g per day for Men 19-50 years
Protein	37.3% 21g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	0.63% 5.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	35.3% 0.46mg	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	109% 434μg	126% 504μg	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	83% 74.7mg	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	8.1% 1.2mg	7.17% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.7% 94μg	70% 83.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	28% 281mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	164% 1.47mg	80% 0.72mg	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	102% 8.17mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	56.6% 238mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	55.4% 1.27mg	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	82% 574mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	69.5% 2362mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	2.32% 1.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	22.6% 340mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	14.7% 542g	13% 476g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.6 times more Vitamin B1, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled and Drained Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Artichokes vs Cooked Artichokes:

• Raw Artichokes have 2.4 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Water per 300 kcal.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Artichokes have 1.3 times more Protein than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2 times more Omega 3 and 2 times more Omega 6 than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.