Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cooked Artichokes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Artichokes with Salt	19%	5%	76%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Artichokes with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	0.055% 0.04g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 1.45g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	11% 6.07g	10.2% 5.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Artichokes with Salt	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	12.4% 0.16mg	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	46.6% 187μg	44% 177μg	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	151% 136mg	16.3% 14.7mg	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	18% 2.68mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Artichokes with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	28% 0.25mg	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	18% 1.43mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	19.4% 0.45mg	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	16.7% 117mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Artichokes with Salt per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B6, 9.2 times more Vitamin C, 7.1 times more Vitamin E and 6.9 times more Vitamin K than Cooked Artichokes with Salt.
• While 7 oz of Boiled and Drained Artichokes with Salt contain 2.4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Artichokes with Salt provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Artichokes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Boiled and Drained Artichokes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2 times more Calcium and 9.5 times more Selenium than Cooked Artichokes with Salt.
• While 7 oz of Boiled and Drained Artichokes with Salt contain 3.5 times more Copper, 2.6 times more Magnesium and 17.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Artichokes with Salt contain similar levels of Iron, Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Cooked Artichokes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3.3 times more Omega 3 and 1.5 times more Sugars than Cooked Artichokes with Salt.
• While 7 oz of Boiled and Drained Artichokes with Salt contain 2.1 times more Carbohydrate and 1.9 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Artichokes with Salt offer comparable quantities of Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Boiled and Drained Artichokes with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.