Comparing Nutrients in 7 ounces Artichokes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Artichokes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	25.4% 0.58mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.4 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.5 times more Vitamin B2, 4.8 times more Vitamin C, 6.4 times more Vitamin E and 5.5 times more Vitamin K than Raw Artichokes.
• Both Raw Artichokes and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Artichokes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Artichokes vs Frozen Chopped Broccoli:

• Raw Artichokes have 6.1 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 3.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium and 14 times more Selenium than Raw Artichokes.
• Both Raw Artichokes and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Artichokes have 1.8 times more Energy, 2.2 times more Carbohydrate and 1.8 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.2 times more Omega 3 and 1.4 times more Sugars than Raw Artichokes.
• Both Raw Artichokes and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 7 oz.
• Both Raw Artichokes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.