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

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• Cooked Frozen Artichokes: 667g

Boiled and Drained Frozen Artichokes have 1.5 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is low in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	NA	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	47% 61.2g	130g per day for Men 19-50 years
Sugars	NA	7.72% 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	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	NA	80.7% 30.7g	38g per day for Men 19-50 years
Protein	95% 53g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	97% 870μg	0.74% 6.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	44.6% 0.58mg	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	320% 1280μg	198% 793μg	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	978% 880mg	37% 33.3mg	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	7.1% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	84% 840mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	45% 0.41mg	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	255% 20.4mg	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	49.2% 207mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	79% 1.82mg	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	141% 990mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	23.6% 353mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24% 893g	15.6% 577g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Balsam-pear , Leafy Tips have 130.5 times more Vitamin A, 4.4 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 13.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 26.4 times more Vitamin C than Cooked Frozen Artichokes.
• While 300 kcal of Boiled and Drained Frozen Artichokes contain 2.1 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• 300 calories of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Balsam-pear , Leafy Tips vs Cooked Frozen Artichokes:

• 300 calories of Balsam-pear , Leafy Tips have 6 times more Calcium, 4.9 times more Copper, 5.5 times more Iron, 4.1 times more Magnesium, 2.9 times more Manganese, 2.4 times more Phosphorus, 3.5 times more Potassium, 6.8 times more Selenium, 1.3 times more Zinc and 1.5 times more Water than Cooked Frozen Artichokes.
• While 300 kcal of Boiled and Drained Frozen Artichokes contain 3.2 times more Sodium than Raw Balsam-pear , Leafy Tips.
• 300 calories of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Leafy Tips have 2.1 times more Fat and 2.6 times more Protein than Cooked Frozen Artichokes.
• While 300 kcal of Boiled and Drained Frozen Artichokes contain 1.9 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Frozen Artichokes offer comparable quantities of Energy per 300 calories.