Comparing Nutrients in 7 ounces Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	NA	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.83% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	5.34% 3.87g	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	24% 9.13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11% 6.17g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	6.26% 0.081mg	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	59% 236μg	25.3% 101μg	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	11% 9.92mg	72.8% 65.5mg	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	2.1% 0.32mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	7.28% 0.065mg	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	14% 1.1mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	7.42% 0.17mg	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	17.3% 121mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	38.2% 574mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.64% 172g	5.04% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Pods with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Artichokes with Salt versus 7 oz of Boiled Balsam-pear , Pods with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Pods with Salt:

• 7 ounces of Cooked Frozen Artichokes with Salt have 1.2 times more Vitamin B1, 3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.6 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• While 7 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 6.6 times more Vitamin C than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Artichokes with Salt vs Boiled Balsam-pear , Pods with Salt:

• 7 ounces of Cooked Frozen Artichokes with Salt have 2.3 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese and 1.7 times more Phosphorus than Boiled Balsam-pear , Pods with Salt.
• While 7 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2.1 times more Zinc than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Potassium, Sodium and Water per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Artichokes with Salt have 2.1 times more Carbohydrate, 2.3 times more Fiber and 3.7 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 7 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2.3 times more Sugars than Boiled Frozen Artichokes, drained with Salt.
• 7 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy in seven ounces.