Comparing Nutrients in 5 ounces Artichokes VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	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	11.5% 15g	8.45% 11g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	20% 7.65g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	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	8.5% 0.1mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	24% 96μg	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	18.4% 16.6mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	22.7% 1.8mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	18.2% 128mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	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	8.9% 133mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.25% 120g	3.4% 126g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.1 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Artichokes.
• Both Raw 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 Artichokes vs Frozen Artichokes:

• Raw Artichokes have 2.3 times more Calcium, 4.3 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Frozen Artichokes, Unprepared.
• Both Raw Artichokes and Frozen Artichokes, Unprepared have similar amounts of Manganese and Water per 5 oz.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Artichokes have 1.2 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.2 times more Protein than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.9 times more Omega 3 than Raw Artichokes.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.