Comparing Nutrients in 7 ounces Artichokes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	Artichokes	Almond paste	Recommended Dietary Allowance
Energy	3.2% 93kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	73% 95g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	99% 72g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Almond paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	5.5% 0.071mg	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	36.2% 145μg	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	0.22% 0.2mg	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	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Almond paste	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	100% 0.9mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	74% 1.7mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.56% 169g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Almond paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Artichokes vs Almond paste:

• 7 ounces of Artichokes have 3 times more Vitamin B5, 3.2 times more Vitamin B6, 117 times more Vitamin C and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 6.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 71.3 times more Vitamin E than Raw Artichokes.
• Both Artichokes and Almond paste provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Artichokes have insufficient amounts of Vitamin E
• 7 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Artichokes as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Artichokes vs Almond paste:

• 7 ounces of Artichokes have 10.4 times more Sodium and 6 times more Water than Almond paste.
• While 7 oz of Almond paste contain 3.9 times more Calcium, 2 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 3.3 times more Manganese, 2.9 times more Phosphorus, 21 times more Selenium and 3 times more Zinc than Raw Artichokes.
• Both Artichokes and Almond paste contain similar levels of Potassium per seven ounces.
• 7 ounces of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 9.7 times more Energy, 184.9 times more Fat, 73 times more Saturated Fat, 11.7 times more Omega 3, 121.2 times more Omega 6, 4.5 times more Carbohydrate, 36.6 times more Sugars and 2.8 times more Protein than Raw Artichokes.
• Both Artichokes and Almond paste offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Artichokes provide inadequate amounts of Energy, Omega 3 and Omega 6