Comparing Nutrients in 5 ounces Artichokes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.73% 0.12g	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	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	20% 7.65g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	9.55% 0.22mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.25% 120g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Artichokes vs Boiled Carrots:

• Raw Artichokes have 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 1.3 times more Vitamin B6 and 5.4 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin K per 5 oz.
• Both Raw Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Artichokes vs Boiled Carrots:

• Raw Artichokes have 1.5 times more Calcium, 13.6 times more Copper, 3.8 times more Iron, 6 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Sodium and 2.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Selenium than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Artichokes have 1.3 times more Energy, 17 times more Omega 3, 1.3 times more Carbohydrate, 1.8 times more Fiber and 4.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Sugars than Raw Artichokes.
• Both Raw Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.