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

Weight per 500 calories

• Frozen Artichokes: 1316g
• Balsam-pear , Leafy Tips: 1667g

Frozen Artichokes have 1.3 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 - Frozen Artichokes or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	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	5.83% 5.66g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	NA	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	NA	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	42% 55g	130g per day for Men 19-50 years
Sugars	NA	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% 51.3g	NA	38g per day for Men 19-50 years
Protein	61.8% 34.6g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.6% 0.76mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.7% 11.3mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.47mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	414% 1658μg	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	77.5% 69.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	25% 250mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	82.2% 6.58mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	109% 763mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	96% 3263mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.63μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	41.2% 618mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	31.5% 1166g	40.2% 1488g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Artichokes have 2.4 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 13.8 times more Vitamin A, 4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 12.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 21 times more Vitamin C than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared 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 Frozen Artichokes vs Balsam-pear , Leafy Tips:

• 500 calories of Frozen Artichokes have 3.4 times more Sodium than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 5.6 times more Calcium, 4.7 times more Copper, 5.2 times more Iron, 4 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 3.1 times more Potassium, 5.7 times more Selenium and 1.3 times more Water than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Balsam-pear , Leafy Tips contain similar levels of Zinc 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 1.9 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 2 times more Fat and 2.6 times more Protein than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 500 calories.