Comparing Nutrients in 300 calories Artichokes VS Cooked Frozen Carrots

Weight per 300 calories

• Artichokes: 638g
• Cooked Frozen Carrots: 811g

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

Discover which food has more nutrients per 300 calories - Artichokes or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Artichokes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	13.8% 2.34g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	91% 34.5g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	37.3% 21g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	52.4% 0.68mg	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	22.3% 89μg	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	20.7% 18.6mg	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	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.7% 94μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	28% 281mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	164% 1.47mg	74% 0.66mg	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	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	59% 1.35mg	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% 251mg	700mg per day for Men 19-50 years
Potassium	69.5% 2362mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	2.32% 1.28μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	14.7% 542g	19.8% 732g	3700g per day for Men 19-50 years

Artichokes VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Artichokes or Cooked Frozen Carrots?

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

• 300 calories of Artichokes have 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B9 and 4 times more Vitamin C than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1074.6 times more Vitamin A and 6.8 times more Vitamin E than Raw Artichokes.
• Both Artichokes and Cooked Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin K per 300 calories.
• 300 calories of Artichokes have insufficient amounts of Vitamin A
• Both Raw Artichokes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Artichokes have 2.2 times more Copper, 1.9 times more Iron, 4.3 times more Magnesium, 1.2 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Sodium than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 3.8 times more Selenium and 1.4 times more Water than Raw Artichokes.
• Both Artichokes and Cooked Frozen Carrots contain similar levels of Calcium and Zinc per 300 calories.
• 300 calories of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Artichokes have 1.3 times more Fiber and 4.4 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 3.3 times more Omega 3, 8 times more Omega 6 and 5.2 times more Sugars than Raw Artichokes.
• Both Artichokes and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Artichokes provide inadequate amounts of Omega 6