Comparing Nutrients in 7 ounces Artichokes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	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	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	23.4% 0.3mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	13.4% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Artichokes vs Boiled Carrots:

• Raw Artichokes have 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 1.3 times more Vitamin B6 and 5.4 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin K per 7 oz.
• Both Raw Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Artichokes vs Boiled Carrots:

• Raw Artichokes have 1.5 times more Calcium, 13.6 times more Copper, 3.8 times more Iron, 6 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Sodium and 2.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Selenium than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Artichokes have 1.3 times more Energy, 17 times more Omega 3, 1.3 times more Carbohydrate, 1.8 times more Fiber and 4.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Sugars than Raw Artichokes.
• Both Raw Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.