Comparing Nutrients in 5 ounces Cooked Artichokes VS Frozen Artichokes

Macros Ratio

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

Macro Nutrients

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	2.6% 75kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	8.45% 11g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	0.039% 0.028g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	8.94% 0.12mg	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	31.5% 126μg	44.7% 179μg	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	11.7% 10.5mg	8.35% 7.5mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	8.5% 0.077mg	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	11% 0.86mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	15% 0.34mg	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	14.8% 103mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	5.67% 85mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Artichokes vs Frozen Artichokes:

• Boiled and Drained Artichokes have 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin C than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.6 times more Vitamin B2 and 1.4 times more Vitamin B9 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Artichokes vs Frozen Artichokes:

• Boiled and Drained Artichokes have 2.4 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Sodium and 1.3 times more Zinc than Frozen Artichokes, Unprepared.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Calcium, Manganese, Potassium and Water per 5 oz.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Artichokes have 1.4 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Fiber than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.3 times more Omega 3 than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Frozen Artichokes, Unprepared have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.