Comparing Nutrients in 100 grams Cooked Artichokes VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Artichokes	23%	2%	75%

Macro Nutrients

	Cooked Artichokes	Artichokes	Recommended Dietary Allowance
Energy	1.83% 53kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	1.37% 0.99g	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	14.2% 5.4g	38g per day for Men 19-50 years
Protein	5.16% 2.9g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Artichokes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	6.54% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	6.76% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	8.92% 0.12mg	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	17% 68μg	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	13% 11.7mg	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	1.27% 0.19mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Artichokes	Recommended Dietary Allowance
Calcium	2.1% 21mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	25.7% 0.23mg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	11% 0.26mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	6.27% 94mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Artichokes per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Artichokes versus 100 g of Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Artichokes vs Artichokes:

• 100 grams of Cooked Artichokes have 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Artichokes.
• While 100 g of Raw Artichokes contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Artichokes provide similar amounts of Vitamin B3 and Vitamin K per 100 grams.
• Both Boiled and Drained Artichokes as well as Raw Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cooked Artichokes vs Artichokes:

• 100 g of Raw Artichokes contain 2.1 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium and 1.6 times more Sodium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Artichokes contain similar levels of Manganese, Phosphorus, Zinc and Water per 100 grams.
• Both Boiled and Drained Artichokes as well as Raw Artichokes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Artichokes have 2.2 times more Omega 3 than Artichokes.
• Both Cooked Artichokes and Artichokes offer comparable quantities of Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Artichokes provide inadequate amounts of Omega 3
• Both Boiled and Drained Artichokes as well as Raw Artichokes provide inadequate amounts of Energy and Omega 6 in 100 grams.