Comparing Nutrients in 5 ounces Cooked Frozen Artichokes VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes	23%	8%	69%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cooked Frozen Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	10% 13g	8.45% 11g	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen 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	7.32% 0.088mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	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	42% 169μg	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	7.87% 7.1mg	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	1.5% 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	Frozen Artichokes	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	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	9.92% 0.79mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	12.4% 86.5mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	11% 374mg	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% 75mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.12% 0.45mg	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 vs Frozen Artichokes:

Both Boiled and Drained Frozen Artichokes and Frozen Artichokes, Unprepared have similar amounts of vitamins per 5 oz
• Both Boiled and Drained Frozen Artichokes and Frozen Artichokes, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 5 oz.
• Both Boiled and Drained Frozen 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 Frozen Artichokes vs Frozen Artichokes:

Both Boiled and Drained Frozen Artichokes and Frozen Artichokes, Unprepared have similar amounts of minerals per 5 oz
• Both Boiled and Drained Frozen Artichokes and Frozen Artichokes, Unprepared have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 5 oz.
• Both Boiled and Drained Frozen 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 Frozen Artichokes have 1.2 times more Omega 3 than Frozen Artichokes, Unprepared.
• Both Boiled and Drained Frozen Artichokes and Frozen Artichokes, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Boiled and Drained Frozen Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.