Comparing Nutrients in 7 ounces Artichokes VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Artichokes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.2% 93kcal	2% 57.5kcal	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	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	4.02% 2.9g	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	28.2% 10.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	25.5% 179mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Artichokes have 2.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9, 5.8 times more Vitamin C, 7.1 times more Vitamin E and 6.9 times more Vitamin K than Raw Artichokes.
• Both Artichokes and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Artichokes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Artichokes have 6.4 times more Copper, 1.8 times more Iron, 3.8 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 5.5 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 9.5 times more Selenium than Raw Artichokes.
• Both Artichokes and Frozen Broccoli Spears contain similar levels of Calcium, Manganese and Water per seven ounces.
• 7 ounces of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Artichokes have 2 times more Carbohydrate and 1.8 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 7.4 times more Omega 3 and 1.5 times more Sugars than Raw Artichokes.
• Both Artichokes and Frozen Broccoli Spears offer comparable quantities of Protein per seven ounces.
• 7 ounces of Artichokes provide inadequate amounts of Omega 3
• Both Raw Artichokes as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Artichokes VS Frozen Broccoli Spears

What are the health benefits of Artichokes compared to Frozen Broccoli Spears?

Both artichokes and broccoli are nutrient-dense vegetables that offer various health benefits. Artichokes are high in fiber, antioxidants, and vitamins C and K, which support digestion, immune function, and bone health. On the other hand, broccoli is rich in vitamin C, vitamin K, and folate, providing benefits for the immune system, blood clotting, and cell growth. Ultimately, both vegetables are excellent choices for a healthy diet, so incorporating a variety of vegetables like artichokes and broccoli can help ensure you receive a wide range of nutrients.

Can I lose weight easier by eating more Artichokes or Frozen Broccoli Spears?

Both artichokes and frozen broccoli spears are low in calories and high in fiber, which can help with weight loss. However, broccoli spears are a better choice for weight loss as they are lower in calories and higher in nutrients compared to artichokes. Additionally, broccoli is a good source of vitamin C, vitamin K, and folate, which are important for overall health and weight management. Incorporating more broccoli spears into your diet can help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Artichokes or more Frozen Broccoli Spears to gain more muscles while training consistently?

Both artichokes and frozen broccoli spears are nutritious choices that can support muscle growth when consumed as part of a balanced diet. However, frozen broccoli spears are higher in protein and provide essential amino acids needed for muscle repair and growth. Therefore, incorporating more frozen broccoli spears into your diet may be more beneficial for gaining muscle while training consistently.

What is the environmental impact of producing Artichokes compared to Frozen Broccoli Spears?

Artichokes have a higher environmental impact compared to frozen broccoli spears. Artichokes require more water, land, and resources to grow compared to broccoli. Broccoli is a more sustainable option due to its lower resource requirements and higher yield per acre.