Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Artichokes

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Frozen Chopped Broccoli	Artichokes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17.7% 0.23mg	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	33.2% 133μg	33.7% 135μg	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	124% 112mg	25.8% 23.2mg	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	16% 2.42mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Artichokes	Recommended Dietary Allowance
Calcium	11% 111mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	51% 0.46mg	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	20% 1.6mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Artichokes per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 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 Artichokes.
• While 7 oz of Raw Artichokes contain 1.4 times more Vitamin B1 and 2.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Artichokes provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Calcium and 14 times more Selenium than Artichokes.
• While 7 oz of Raw Artichokes contain 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.
• Both Frozen Chopped Broccoli and Artichokes contain similar levels of Manganese, Zinc and Water per seven ounces.
• 7 ounces of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 6.2 times more Omega 3 than Artichokes.
• While 7 oz of Raw Artichokes contain 2.2 times more Carbohydrate and 1.8 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Artichokes offer comparable quantities of Protein per seven ounces.
• 7 ounces of Artichokes provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Artichokes provide inadequate amounts of Energy and Omega 6 in seven ounces.