Comparing Nutrients in 5 ounces Frozen Carrots VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Artichokes	23%	2%	75%

Macro Nutrients

	Frozen Carrots	Artichokes	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	11.5% 15g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	20% 7.65g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Artichokes	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	9.27% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	12.6% 0.16mg	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	3.54% 14μg	24% 96μg	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	3.94% 3.54mg	18.4% 16.6mg	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	5.4% 0.81mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Artichokes	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	36.4% 0.33mg	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	7.8% 0.62mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	15.8% 0.36mg	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	6.7% 46.8mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	15.4% 524mg	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	6.43% 96mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Artichokes per 5 oz

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

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

• 5 ounces of Frozen Carrots have 710 times more Vitamin A and 3 times more Vitamin E than Artichokes.
• While 5 oz of Raw Artichokes contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 6.8 times more Vitamin B9 and 4.7 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Artichokes provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Raw Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Artichokes:

• 5 oz of Raw Artichokes contain 3.1 times more Copper, 2.9 times more Iron, 5 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Sodium and 1.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Artichokes contain similar levels of Calcium and Water per five ounces.
• Both Frozen Carrots, Unprepared as well as Raw Artichokes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 4.8 times more Sugars than Artichokes.
• While 5 oz of Raw Artichokes contain 1.3 times more Carbohydrate, 1.6 times more Fiber and 4.2 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Raw Artichokes provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.