Comparing Nutrients in 5 ounces Boiled Broccoli VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Boiled Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	13% 17g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1.94% 1.4g	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	1.45% 1.05g	0.039% 0.028g	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	% 0.69g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 1.03g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	8.83% 0.11mg	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	38.3% 153μg	31.5% 126μg	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	102% 92mg	11.7% 10.5mg	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	13.7% 2.06mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Artichokes	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	14% 0.32mg	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	13.6% 95mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.22% 119g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6, 1.2 times more Vitamin B9, 8.8 times more Vitamin C, 7.6 times more Vitamin E and 9.5 times more Vitamin K than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cooked Artichokes:

• Boiled and Drained Broccoli has 1.9 times more Calcium and 8 times more Selenium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.1 times more Copper, 2 times more Magnesium and 1.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Artichokes have similar amounts of Iron, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 3.1 times more Omega 3, 1.4 times more Sugars and 37 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.5 times more Energy, 1.7 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Artichokes have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.