Comparing Nutrients in 500 calories Frozen Artichokes VS Cooked Artichokes

Weight per 500 calories

• Frozen Artichokes: 1316g
• Cooked Artichokes: 943g

Boiled and Drained Artichokes have 1.4 times more energy per unit of mass than Frozen Artichokes, Unprepared, which is low in comparison to other foods. Frozen Artichokes having low energy density.

Which food has more nutrients per 500 calories - Frozen Artichokes or Cooked Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Frozen Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.83% 5.66g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	5.83% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.4% 102g	86.7% 113g	130g per day for Men 19-50 years
Sugars	NA	13% 9.34g	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	0.26% 0.19g	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	% 2.26g	g per day for Men 19-50 years
Sucrose	NA	% 6.9g	g per day for Men 19-50 years
Fiber	135% 51.3g	142% 53.8g	38g per day for Men 19-50 years
Protein	61.8% 34.6g	48.7% 27.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	1.05% 9.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.6% 0.76mg	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.7% 11.3mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.47mg	45.3% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	58.8% 0.76mg	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	414% 1658μg	210% 840μg	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	77.5% 69.7mg	77.6% 70mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	116% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	25% 250mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	133% 1.2mg	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	82.2% 6.58mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	94% 396mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	92% 2.12mg	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	109% 763mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	96% 3263mg	79.4% 2698mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.63μg	3.43% 1.9μg	55μg per day for Men 19-50 years
Sodium	41.2% 618mg	37.7% 566mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	31.5% 1166g	21.4% 793g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Artichokes vs Cooked Artichokes:

• Frozen Artichokes, Unprepared have 11.2 times more Vitamin A, 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Artichokes.
• Both Frozen Artichokes, Unprepared and Boiled and Drained Artichokes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 500 kcal.
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Artichokes vs Cooked Artichokes:

• Frozen Artichokes, Unprepared have 1.3 times more Calcium, 1.5 times more Manganese, 1.2 times more Potassium and 1.5 times more Water than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.7 times more Copper than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Boiled and Drained Artichokes have similar amounts of Iron, Magnesium, Phosphorus, Sodium and Zinc per 500 kcal.
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Artichokes, Unprepared have 1.8 times more Fat, 1.8 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Artichokes.
• Both Frozen Artichokes, Unprepared and Boiled and Drained Artichokes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Artichokes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.