Comparing Nutrients in 7 ounces Artichokes VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	0.055% 0.04g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 1.45g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	10.2% 5.74g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cooked 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	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	12.4% 0.16mg	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	33.7% 135μg	44% 177μg	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	25.8% 23.2mg	16.3% 14.7mg	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	2.5% 0.38mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	28% 0.25mg	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	31.8% 2.54mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	19.4% 0.45mg	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	25.5% 179mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	16.7% 568mg	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	12.4% 187mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.5% 167g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Vitamin B3, Vitamin E and Vitamin K per 7 oz.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Artichokes vs Cooked Artichokes:

• Raw Artichokes have 2.1 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Sodium and 1.2 times more Zinc than Boiled and Drained Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Manganese and Water per 7 oz.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Artichokes contain 2.2 times more Omega 3 than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Artichokes have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Raw Artichokes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.