Comparing Nutrients in 100 grams Cooked Artichokes with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes with Salt	19%	5%	76%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.76% 11.4g	4.74% 6.16g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	1.43% 1.04g	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	0.028% 0.02g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.16% 2.9g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	13.4% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	6.2% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	58.5% 0.76mg	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	22.3% 89μg	22% 88μg	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	8.22% 7.4mg	61.8% 55.6mg	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	1.27% 0.19mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	2.1% 21mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	22.3% 0.2mg	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	7.63% 0.61mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	23.3% 0.54mg	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	10.4% 73mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes with Salt VS Boiled Balsam-pear , Leafy Tips with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Artichokes with Salt versus 100 g of Boiled Balsam-pear , Leafy Tips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Artichokes with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 100 grams of Cooked Artichokes with Salt have 4 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 100 g of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 121 times more Vitamin A, 2.9 times more Vitamin B1, 3.2 times more Vitamin B2, 9.4 times more Vitamin B6, 7.5 times more Vitamin C, 7.6 times more Vitamin E and 11 times more Vitamin K than Boiled and Drained Artichokes with Salt.
• Both Cooked Artichokes with Salt and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Cooked Artichokes with Salt have insufficient amounts of Vitamin A and Vitamin E
• 100 grams of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Artichokes with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Artichokes with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 100 grams of Cooked Artichokes with Salt have 1.3 times more Zinc than Boiled Balsam-pear , Leafy Tips with Salt.
• While 100 g of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 2.4 times more Manganese and 2.1 times more Potassium than Boiled and Drained Artichokes with Salt.
• Both Cooked Artichokes with Salt and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Phosphorus, Sodium and Water per 100 grams.
• Both Boiled and Drained Artichokes with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Artichokes with Salt have 1.8 times more Carbohydrate and 3 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• Both Cooked Artichokes with Salt and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Protein per 100 grams.
• Both Boiled and Drained Artichokes with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in 100 grams.