Comparing Nutrients in 500 calories Cooked Frozen Artichokes VS Balsam-pear , Leafy Tips

Weight per 500 calories

• Cooked Frozen Artichokes: 1111g
• Balsam-pear , Leafy Tips: 1667g

Cooked Frozen Artichokes have 1.5 times more energy per 100g than Balsam-pear , Leafy Tips. It has low energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Artichokes or Balsam-pear , Leafy Tips?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	12% 11.5g	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	42% 55g	130g per day for Men 19-50 years
Sugars	13% 9.33g	NA	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	NA	38g per day for Men 19-50 years
Protein	61.7% 34.6g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.4% 0.97mg	1029% 13.4mg	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	533% 2133μg	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	1630% 1467mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	23.3% 233mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	75.3% 0.68mg	372% 3.35mg	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	425% 34mg	8mg per day for Men 19-50 years
Magnesium	82% 344mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	388% 8.93mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	86.3% 2933mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	39.3% 589mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	26% 961g	40.2% 1488g	3700g per day for Men 19-50 years

Cooked Frozen Artichokes VS Balsam-pear , Leafy Tips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Artichokes or Balsam-pear , Leafy Tips?

Lets compare vitamin content per 500 calories of Cooked Frozen Artichokes vs Balsam-pear , Leafy Tips:

• 500 calories of Cooked Frozen Artichokes have 2.1 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 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 Boiled and Drained Frozen Artichokes.
• 500 calories of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Artichokes as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Artichokes vs Balsam-pear , Leafy Tips:

• 500 calories of Cooked Frozen Artichokes have 3.2 times more Sodium than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 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 and 1.5 times more Water than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Balsam-pear , Leafy Tips contain similar levels of Zinc per 500 calories.
• 500 calories of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Artichokes have 1.9 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 2.1 times more Fat and 2.6 times more Protein than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 500 calories.