Comparing Nutrients in 300 calories Broccoli Raab VS Artichokes

Weight per 300 calories

• Broccoli Raab: 1364g
• Artichokes: 638g

Raw Artichokes have 2.1 times more energy per unit of mass than Raw Broccoli Raab, which is low in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Artichokes	23%	2%	75%

Macro Nutrients

	Broccoli Raab	Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	30% 39g	51.6% 67g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	91% 34.5g	38g per day for Men 19-50 years
Protein	77% 43.2g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Artichokes	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	41.7% 6.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	8.1% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	78.7% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Artichokes	Recommended Dietary Allowance
Calcium	147% 1473mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	102% 8.17mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	69.5% 2362mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	2.32% 1.28μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	34% 1262g	14.7% 542g	3700g per day for Men 19-50 years

Broccoli Raab VS Artichokes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Artichokes?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Artichokes:

• 300 calories of Broccoli Raab have 279.9 times more Vitamin A, 4.8 times more Vitamin B1, 4.2 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 3.1 times more Vitamin B6, 2.6 times more Vitamin B9, 3.7 times more Vitamin C, 18.2 times more Vitamin E and 32.3 times more Vitamin K than Artichokes.
• 300 calories of Artichokes have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Artichokes:

• 300 calories of Broccoli Raab have 5.2 times more Calcium, 3.6 times more Iron, 3.3 times more Manganese, 1.7 times more Phosphorus, 10.7 times more Selenium, 3.4 times more Zinc and 2.3 times more Water than Artichokes.
• While 300 kcal of Raw Artichokes contain 2.6 times more Copper, 1.3 times more Magnesium and 1.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Artichokes contain similar levels of Potassium per 300 calories.
• 300 calories of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 7 times more Fat, 23.8 times more Omega 3 and 2.1 times more Protein than Artichokes.
• While 300 kcal of Raw Artichokes contain 1.7 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Artichokes offer comparable quantities of Energy, Sugars and Fiber per 300 calories.
• Both Raw Broccoli Raab as well as Raw Artichokes provide inadequate amounts of Omega 6 in 300 calories.