Comparing Nutrients in 5 ounces Balsam-pear , Leafy Tips VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.66g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	1.64% 1.2g	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	NA	17% 6.52g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	5.67% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	9.5% 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	45.4% 181μg	42% 169μg	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	139% 125mg	7.87% 7.1mg	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	NA	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	12% 119mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	9.6% 0.086mg	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	36% 2.9mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	17% 0.39mg	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	20% 140mg	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	11% 374mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Cooked Frozen Artichokes per 5 oz

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

Lets compare vitamin content per 5 ounces of Balsam-pear , Leafy Tips vs Cooked Frozen Artichokes:

• 5 ounces of Balsam-pear , Leafy Tips have 87 times more Vitamin A, 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B3, 9.2 times more Vitamin B6 and 17.6 times more Vitamin C than Cooked Frozen Artichokes.
• While 5 oz of Boiled and Drained Frozen Artichokes contain 3.2 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Frozen Artichokes provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 5 ounces of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Balsam-pear , Leafy Tips vs Cooked Frozen Artichokes:

• 5 ounces of Balsam-pear , Leafy Tips have 4 times more Calcium, 3.3 times more Copper, 3.6 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Potassium than Cooked Frozen Artichokes.
• While 5 oz of Boiled and Drained Frozen Artichokes contain 4.8 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Cooked Frozen Artichokes contain similar levels of Zinc and Water per five ounces.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Artichokes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Balsam-pear , Leafy Tips have 1.7 times more Protein than Cooked Frozen Artichokes.
• While 5 oz of Boiled and Drained Frozen Artichokes contain 2.8 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy in five ounces.