Comparing Nutrients in 300 calories Artichokes VS Boiled Carrots

Weight per 300 calories

• Artichokes: 638g
• Boiled Carrots: 857g

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 - Artichokes or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	51.6% 67g	54% 70.5g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	91% 34.5g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	37.3% 21g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	109% 434μg	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	83% 74.7mg	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	8.1% 1.2mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.7% 94μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Calcium	28% 281mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	164% 1.47mg	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	102% 8.17mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	82% 574mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	69.5% 2362mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	2.32% 1.28μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	14.7% 542g	21% 773g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.2 times more Vitamin B3, 3.6 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1144.1 times more Vitamin A, 1.8 times more Vitamin B6 and 7.3 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin K per 300 kcal.
• Both Raw 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 Artichokes vs Boiled Carrots:

• Raw Artichokes have 10.1 times more Copper, 2.8 times more Iron, 4.5 times more Magnesium, 1.2 times more Manganese, 2.2 times more Phosphorus, 1.2 times more Sodium and 1.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.7 times more Selenium and 1.4 times more Water than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Artichokes have 12.7 times more Omega 3, 1.3 times more Fiber and 3.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Omega 6 and 4.7 times more Sugars than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.