Comparing Nutrients in 5 ounces Carrots VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Carrots	Cooked Artichokes	Recommended Dietary Allowance
Energy	2% 58kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	10.4% 13.6g	13% 17g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 1.03g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Artichokes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	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	7.1% 49.6mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.22% 119g	3700g per day for Men 19-50 years

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

• Raw Carrots have 835 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B6 and 3.5 times more Vitamin E than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.5 times more Vitamin B2, 4.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Artichokes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 5 oz.
• Both Raw Carrots 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 Carrots vs Cooked Artichokes:

• Raw Carrots have 1.6 times more Calcium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.8 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus and 1.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Artichokes have similar amounts of Potassium, Sodium and Water per 5 oz.
• Both Raw Carrots as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 4.8 times more Sugars than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.3 times more Energy, 19 times more Omega 3, 2 times more Fiber and 3.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Artichokes have similar amounts of Carbohydrate per 5 oz.
• Both Raw Carrots as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.