Comparing Nutrients in 5 ounces Frozen Artichokes VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Frozen Artichokes	Dried Acorns	Recommended Dietary Allowance
Energy	1.86% 54kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	18% 5.8g	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	50.5% 8.58g	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	58.5% 76g	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	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Dried Acorns	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	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	75.8% 0.99mg	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	40.8% 163μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Acorns	Recommended Dietary Allowance
Calcium	2.7% 27mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	129% 1.16mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	84% 1.93mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	NA	55μg per day for Men 19-50 years
Sodium	4.44% 66.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Artichokes VS Dried Acorns per 5 oz

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

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

• 5 ounces of Frozen Artichokes have more Vitamin C than Dried Acorns.
• While 5 oz of Dried Acorns contain 2.6 times more Vitamin B1, 2.8 times more Vitamin B3, 5 times more Vitamin B5 and 8.5 times more Vitamin B6 than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Dried Acorns provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Frozen Artichokes, Unprepared as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Artichokes vs Dried Acorns:

• 5 ounces of Frozen Artichokes have more Sodium and 17.5 times more Water than Dried Acorns.
• While 5 oz of Dried Acorns contain 2.8 times more Calcium, 15.1 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 5.6 times more Manganese, 1.8 times more Phosphorus, 2.9 times more Potassium and 2.1 times more Zinc than Frozen Artichokes, Unprepared.
• 5 ounces of Frozen Artichokes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Acorns contain 13.4 times more Energy, 73 times more Fat, 41.3 times more Saturated Fat, 46.6 times more Omega 6, 6.9 times more Carbohydrate and 3.1 times more Protein than Frozen Artichokes, Unprepared.
• 5 ounces of Frozen Artichokes provide inadequate amounts of Energy and Omega 6