Comparing Nutrients in 5 ounces Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	6.7% 8.73g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	2.03% 1.47g	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	17% 6.52g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.32% 0.088mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	83% 1.08mg	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	42% 169μg	31% 125μg	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	7.87% 7.1mg	87.6% 79mg	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	1.5% 0.23mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	31.7% 0.28mg	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	9.92% 0.79mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	33% 0.76mg	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	12.4% 86.5mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	11% 374mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• Boiled Frozen Artichokes, drained with Salt have 3.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 121 times more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 8.7 times more Vitamin B6, 11.1 times more Vitamin C, 9.1 times more Vitamin E and 12.9 times more Vitamin K than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2 times more Calcium, 3.3 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Potassium and 4.5 times more Selenium than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Frozen Artichokes, drained with Salt have 1.4 times more Energy, 1.5 times more Carbohydrate and 2.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Sugars and Protein per 5 oz.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.