Comparing Nutrients in 7 ounces Cooked Frozen Artichokes VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes	23%	8%	69%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.4% 1.37g	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	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	NA	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	NA	38g per day for Men 19-50 years
Protein	11% 6.17g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	123% 1.6mg	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	63.5% 254μg	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	194% 175mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	44.3% 0.4mg	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	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	46.2% 1.06mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes VS Balsam-pear , Leafy Tips per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Artichokes vs Balsam-pear , Leafy Tips:

• 7 ounces of Cooked Frozen Artichokes have 3.2 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 87 times more Vitamin A, 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 9.2 times more Vitamin B6 and 17.6 times more Vitamin C than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Artichokes as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Artichokes vs Balsam-pear , Leafy Tips:

• 7 ounces of Cooked Frozen Artichokes have 4.8 times more Sodium than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 4 times more Calcium, 3.3 times more Copper, 3.6 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Potassium than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Balsam-pear , Leafy Tips contain similar levels of Zinc and Water per seven ounces.
• Both Boiled and Drained Frozen Artichokes as well as Raw Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Artichokes have 2.8 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 1.7 times more Protein than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Frozen Artichokes as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in seven ounces.