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

Weight per 500 calories

• Frozen Artichokes: 1316g
• Boiled Balsam-pear , Leafy Tips: 1471g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Frozen Artichokes	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.83% 5.66g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	59.7% 0.96g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	1.04% 0.18g	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	75.6% 98g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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% 51.3g	73.5% 28g	38g per day for Men 19-50 years
Protein	61.8% 34.6g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	198% 1779μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.6% 0.76mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.7% 11.3mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.47mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	860% 11mg	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	324% 1294μg	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	908% 818mg	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	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1999% 2399μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	25% 250mg	61.8% 618mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	328% 2.96mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	329% 1382mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	343% 7.9mg	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	162% 1132mg	700mg per day for Men 19-50 years
Potassium	96% 3263mg	260% 8853mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.63μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	41.2% 618mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	31.5% 1166g	35.3% 1304g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Artichokes have 2.8 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 16.9 times more Vitamin A, 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 10.4 times more Vitamin B6 and 11.7 times more Vitamin C than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Artichokes have 3.2 times more Sodium than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 2.5 times more Calcium, 4.2 times more Copper, 2.3 times more Iron, 3.9 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus, 2.7 times more Potassium and 5 times more Selenium than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Boiled Balsam-pear , Leafy Tips contain similar levels of Zinc and Water per 500 calories.
• 500 calories of Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Artichokes have 9.7 times more Omega 6 and 1.8 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 1.5 times more Omega 3 and 1.5 times more Protein than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6