Comparing Nutrients in 300 calories Broccoli VS Cooked Artichokes

Weight per 300 calories

• Broccoli: 882g
• Cooked Artichokes: 566g

Boiled and Drained Artichokes have 1.6 times more energy per unit of mass than Raw Broccoli, which is low in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Cooked Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	13.4% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	52% 67.6g	130g per day for Men 19-50 years
Sugars	20.7% 15g	7.73% 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	8.28% 6g	0.16% 0.11g	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	% 4.32g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 4.13g	g per day for Men 19-50 years
Fiber	60.4% 23g	85% 32.3g	38g per day for Men 19-50 years
Protein	44.4% 25g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0.63% 5.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	35.3% 0.46mg	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	139% 556μg	126% 504μg	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	875% 787mg	46.5% 42mg	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	46% 6.9mg	7.17% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	70% 83.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Calcium	41.5% 415mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	80% 0.72mg	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	80.5% 6.44mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	56.6% 238mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	55.4% 1.27mg	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	83% 582mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	22.6% 340mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	21.3% 788g	13% 476g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 48.3 times more Vitamin A, 2.2 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B5, 3.4 times more Vitamin B6, 18.8 times more Vitamin C, 6.4 times more Vitamin E and 10.7 times more Vitamin K than Boiled and Drained Artichokes.
• Both Raw Broccoli and Boiled and Drained Artichokes have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Cooked Artichokes:

• Raw Broccoli has 3.5 times more Calcium, 1.9 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 19.5 times more Selenium, 1.6 times more Zinc and 1.7 times more Water than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.7 times more Copper and 1.3 times more Magnesium than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Artichokes have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.7 times more Fat, 2.2 times more Saturated Fat, 2.6 times more Omega 3, 2.7 times more Sugars, 53 times more Fructose and 1.5 times more Protein than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.4 times more Omega 6 and 1.4 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Artichokes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Artichokes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.