Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Artichokes

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Artichokes: 638g

Raw Artichokes have 1.7 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is low in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Artichokes	23%	2%	75%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	51.6% 67g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	8.7% 6.3g	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	84.6% 32g	91% 34.5g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Artichokes	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	41.7% 6.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	57% 0.74mg	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	150% 600μg	109% 434μg	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	477% 430mg	83% 74.7mg	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	94% 14mg	8.1% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	78.7% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Artichokes	Recommended Dietary Allowance
Calcium	35.4% 354mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	164% 1.47mg	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	81.7% 6.54mg	102% 8.17mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	71% 1.63mg	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	75% 525mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	69.5% 2362mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	2.32% 1.28μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	26.3% 972g	14.7% 542g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Artichokes Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Chopped Frozen Broccoli have 85.6 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 5.8 times more Vitamin C, 11.7 times more Vitamin E and 10 times more Vitamin K than Artichokes.
• While 300 kcal of Raw Artichokes contain 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 300 calories of Artichokes have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Raw Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Artichokes:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Calcium, 1.5 times more Manganese, 5.9 times more Selenium and 1.8 times more Water than Artichokes.
• While 300 kcal of Raw Artichokes contain 4 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.6 times more Potassium and 5.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Artichokes contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 4.1 times more Omega 3, 2.5 times more Sugars and 1.6 times more Protein than Artichokes.
• Both Cooked Chopped Frozen Broccoli and Artichokes offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Raw Artichokes provide inadequate amounts of Omega 6 in 300 calories.