Comparing Nutrients in 5 ounces Frozen Artichokes VS Cooked Arrowhead

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Cooked Arrowhead	22%	1%	77%

Macro Nutrients

	Frozen Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Energy	1.86% 54kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.45% 11g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	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	14.5% 5.53g	NA	38g per day for Men 19-50 years
Protein	6.66% 3.73g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	22.5% 0.29mg	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	44.7% 179μg	3.2% 12.8μg	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	8.35% 7.5mg	0.47% 0.43mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	2.7% 27mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	21.3% 0.19mg	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	8.86% 0.71mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	17.6% 0.4mg	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	11.7% 82.2mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	36.7% 1249mg	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	4.44% 66.6mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Artichokes VS Cooked Arrowhead per 5 oz

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

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

• 5 ounces of Frozen Artichokes have 2.3 times more Vitamin B2, 14 times more Vitamin B9 and 17.7 times more Vitamin C than Cooked Arrowhead.
• While 5 oz of Boiled and Drained Arrowhead contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Frozen Artichokes, Unprepared.
• 5 ounces of Cooked Arrowhead have insufficient amounts of Vitamin C
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Arrowhead have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Artichokes have 2.6 times more Sodium and 1.5 times more Zinc than Cooked Arrowhead.
• While 5 oz of Boiled and Drained Arrowhead contain 2.5 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 3.4 times more Phosphorus and 3.6 times more Potassium than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Cooked Arrowhead contain similar levels of Manganese and Water per five ounces.
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Arrowhead lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Arrowhead contain 2.1 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Protein than Frozen Artichokes, Unprepared.
• 5 ounces of Frozen Artichokes provide inadequate amounts of Energy