Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Cooked Frozen Artichokes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Frozen Artichokes with Salt	23%	8%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Artichokes with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	5.83% 7.6g	10% 13g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	11% 4.25g	17% 6.52g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Artichokes with Salt	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	5.67% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	20% 79.4μg	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	63% 57mg	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	12.5% 1.87mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Artichokes with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	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	11% 0.86mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	9.92% 69.5mg	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	11% 374mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Frozen Artichokes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Cooked Frozen Artichokes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Cooked Frozen Artichokes with Salt:

• 5 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 8 times more Vitamin C, 8.3 times more Vitamin E and 7 times more Vitamin K than Cooked Frozen Artichokes with Salt.
• While 5 oz of Boiled Frozen Artichokes, drained with Salt contain 2 times more Vitamin B2, 2 times more Vitamin B3 and 2.1 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Artichokes with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cooked Frozen Artichokes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Artichokes, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Cooked Frozen Artichokes with Salt:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Calcium than Cooked Frozen Artichokes with Salt.
• While 5 oz of Boiled Frozen Artichokes, drained with Salt contain 1.8 times more Copper, 2.4 times more Magnesium, 1.9 times more Potassium, 26.3 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Artichokes with Salt contain similar levels of Iron, Manganese, Phosphorus and Water per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Artichokes, drained with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Sugars than Cooked Frozen Artichokes with Salt.
• While 5 oz of Boiled Frozen Artichokes, drained with Salt contain 1.4 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Artichokes with Salt offer comparable quantities of Protein per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Artichokes, drained with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.