Comparing Nutrients in 5 ounces Cooked Frozen Artichokes VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes	23%	8%	69%
Artichokes	23%	2%	75%

Macro Nutrients

	Cooked Frozen Artichokes	Artichokes	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	11.5% 15g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	1.94% 1.4g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Artichokes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.32% 0.088mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	9.27% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	12.6% 0.16mg	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	24% 96μg	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	18.4% 16.6mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Artichokes	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	36.4% 0.33mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	15.8% 0.36mg	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	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	11% 374mg	15.4% 524mg	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	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes VS Artichokes per 5 oz

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

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

• 5 ounces of Cooked Frozen Artichokes have 2.4 times more Vitamin B2 and 1.8 times more Vitamin B9 than Artichokes.
• While 5 oz of Raw Artichokes contain 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Artichokes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin K per five ounces.
• Both Boiled and Drained Frozen Artichokes as well as Raw Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 oz of Raw Artichokes contain 2.1 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Artichokes contain similar levels of Manganese and Water per five ounces.
• Both Boiled and Drained Frozen Artichokes as well as Raw Artichokes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Artichokes have 3.5 times more Omega 3 than Artichokes.
• Both Cooked Frozen Artichokes and Artichokes offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Artichokes provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Artichokes as well as Raw Artichokes provide inadequate amounts of Energy and Omega 6 in five ounces.