Comparing Nutrients in 5 ounces Almonds VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Artichokes	23%	2%	75%

Macro Nutrients

	Almonds	Artichokes	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	23.5% 30.5g	11.5% 15g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	20% 7.65g	38g per day for Men 19-50 years
Protein	53.5% 30g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Almonds	Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	9.27% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	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	0% 0mg	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	242% 36.3mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Artichokes	Recommended Dietary Allowance
Calcium	38% 381mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Artichokes per 5 oz

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

Lets compare vitamin content per 5 ounces of Almonds vs Artichokes:

• 5 ounces of Almonds have 2.8 times more Vitamin B1, 17.2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 134.9 times more Vitamin E than Artichokes.
• While 5 oz of Raw Artichokes contain 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Artichokes provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Almonds have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Artichokes have insufficient amounts of Vitamin E
• Both Almonds as well as Raw Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almonds vs Artichokes:

• 5 ounces of Almonds have 6.1 times more Calcium, 4.5 times more Copper, 2.9 times more Iron, 4.5 times more Magnesium, 8.5 times more Manganese, 5.3 times more Phosphorus, 2 times more Potassium, 20.5 times more Selenium and 6.4 times more Zinc than Artichokes.
• While 5 oz of Raw Artichokes contain 94 times more Sodium and 19.3 times more Water than Almonds.
• 5 ounces of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 12.3 times more Energy, 332.9 times more Fat, 105.6 times more Saturated Fat, 267.9 times more Omega 6, 2.1 times more Carbohydrate, 4.4 times more Sugars, 2.3 times more Fiber and 6.5 times more Protein than Artichokes.
• 5 ounces of Artichokes provide inadequate amounts of Energy and Omega 6
• Both Almonds as well as Raw Artichokes provide inadequate amounts of Omega 3 in five ounces.