Comparing Nutrients in 500 calories Artichokes VS Carrots

Weight per 500 calories

• Artichokes: 1064g
• Carrots: 1220g

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

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

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Carrots	8%	5%	87%

Macro Nutrients

	Artichokes	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.88% 0.49g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	90% 117g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	151% 57.4g	90% 34g	38g per day for Men 19-50 years
Protein	62% 34.8g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Carrots	Recommended Dietary Allowance
Vitamin A	1.2% 10.6μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	181% 723μg	58% 232μg	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	138% 124mg	80% 72mg	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	13.5% 2.02mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Carrots	Recommended Dietary Allowance
Calcium	47% 468mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	170% 13.6mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	152% 638mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	76% 1.74mg	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	137% 957mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	116% 3936mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	24.4% 904g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Artichokes vs Carrots:

• Raw Artichokes have 3.1 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 957.2 times more Vitamin A, 1.4 times more Vitamin B6 and 4 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K per 500 kcal.
• Both Raw Artichokes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Artichokes vs Carrots:

• Raw Artichokes have 4.5 times more Copper, 3.7 times more Iron, 4.4 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus and 1.8 times more Zinc than Raw Carrots.
• Both Raw Artichokes and Raw Carrots have similar amounts of Calcium, Potassium, Sodium and Water per 500 kcal.
• Both Raw Artichokes as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Artichokes have 7.4 times more Omega 3, 1.7 times more Fiber and 3.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.5 times more Omega 6 and 5.5 times more Sugars than Raw Artichokes.
• Both Raw Artichokes and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Artichokes as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.