Comparing Nutrients in 7 ounces Cooked Frozen Artichokes VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes	23%	8%	69%
Artichokes	23%	2%	75%

Macro Nutrients

	Cooked Frozen Artichokes	Artichokes	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.83% 0.31g	0.54% 0.091g	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	16% 21g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	2.7% 1.96g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	11% 6.17g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Artichokes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	17.7% 0.23mg	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	33.7% 135μg	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	25.8% 23.2mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Artichokes	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	51% 0.46mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	22% 0.51mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	21.6% 734mg	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	7% 105mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes VS Artichokes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Artichokes versus 7 oz of Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Artichokes vs Artichokes:

• 7 ounces of Cooked Frozen Artichokes have 2.4 times more Vitamin B2 and 1.8 times more Vitamin B9 than Artichokes.
• While 7 oz of Raw Artichokes contain 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Artichokes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin K per seven ounces.
• Both Boiled and Drained Frozen Artichokes as well as Raw Artichokes 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 vs Artichokes:

• 7 oz of Raw Artichokes contain 2.1 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Artichokes contain similar levels of Manganese and Water per seven ounces.
• Both Boiled and Drained Frozen Artichokes as well as Raw Artichokes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Artichokes have 3.5 times more Omega 3 than Artichokes.
• Both Cooked Frozen Artichokes and Artichokes offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Artichokes provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Artichokes as well as Raw Artichokes provide inadequate amounts of Energy and Omega 6 in seven ounces.