Comparing Nutrients in 500 calories Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Pods with Salt

Weight per 500 calories

• Cooked Frozen Artichokes with Salt: 1111g
• Boiled Balsam-pear , Pods with Salt: 2632g

Cooked Frozen Artichokes with Salt have 2.4 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Artichokes with Salt or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	NA	32g per day for Men 19-50 years
Omega 3	41% 0.66g	NA	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	87.4% 114g	130g per day for Men 19-50 years
Sugars	13% 9.33g	70.8% 51.3g	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	135% 51g	139% 52.6g	38g per day for Men 19-50 years
Protein	61.7% 34.6g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.4% 0.97mg	83% 1.08mg	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	331% 1322μg	336% 1342μg	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	61.7% 55.6mg	965% 868mg	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	12% 1.78mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	23.3% 233mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	75.3% 0.68mg	96% 0.87mg	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	77.8% 6.22mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	82% 344mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	98% 2.26mg	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	97% 678mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	86.3% 2933mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	214% 3211mg	425% 6368mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	26% 961g	67% 2472g	3700g per day for Men 19-50 years

Cooked Frozen Artichokes With Salt VS Boiled Balsam-pear , Pods With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Artichokes with Salt or Boiled Balsam-pear , Pods with Salt?

Lets compare vitamin content per 500 calories of Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Pods with Salt:

• 500 calories of Cooked Frozen Artichokes with Salt have 1.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled Balsam-pear , Pods with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 14.2 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B5, 15.6 times more Vitamin C and 2.1 times more Vitamin E than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin K per 500 calories.
• 500 calories of Cooked Frozen Artichokes with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Pods with Salt:

• 500 calories of Cooked Frozen Artichokes with Salt have 1.3 times more Manganese than Boiled Balsam-pear , Pods with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Copper, 1.6 times more Iron, 1.4 times more Phosphorus, 2.9 times more Potassium, 2 times more Sodium, 5.1 times more Zinc and 2.6 times more Water than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Calcium and Magnesium per 500 calories.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Artichokes with Salt have 1.6 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 5.5 times more Sugars than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.