Comparing Nutrients in 5 ounces Cooked Frozen Artichokes with Salt VS Boiled Sprouted Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Boiled Sprouted Kidney Beans with Salt	44%	12%	44%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	5.15% 6.7g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	17% 6.52g	NA	38g per day for Men 19-50 years
Protein	7.87% 4.4g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.32% 0.088mg	42.8% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	10% 0.13mg	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	16.7% 66.6μg	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	56% 50.5mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	27.4% 0.25mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	12.3% 0.28mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	11% 374mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes with Salt VS Boiled Sprouted Kidney Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Artichokes with Salt versus 5 oz of Boiled Sprouted Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Artichokes with Salt vs Boiled Sprouted Kidney Beans with Salt:

• 5 ounces of Cooked Frozen Artichokes with Salt have 2.5 times more Vitamin B9 than Boiled Sprouted Kidney Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Kidney Beans with Salt contain 5.8 times more Vitamin B1, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 7.1 times more Vitamin C than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Sprouted Kidney Beans with Salt provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Sprouted Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Artichokes with Salt vs Boiled Sprouted Kidney Beans with Salt:

• 5 ounces of Cooked Frozen Artichokes with Salt have 1.3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Potassium than Boiled Sprouted Kidney Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Kidney Beans with Salt contain 2.9 times more Copper and 1.6 times more Iron than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Sprouted Kidney Beans with Salt contain similar levels of Sodium, Zinc and Water per five ounces.
• 5 ounces of Boiled Sprouted Kidney Beans with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Sprouted Kidney Beans with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Artichokes with Salt have 1.9 times more Carbohydrate than Boiled Sprouted Kidney Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Kidney Beans with Salt contain 3.3 times more Omega 3 and 1.6 times more Protein than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Sprouted Kidney Beans with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.