Comparing Nutrients in 100 grams Cooked Artichokes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Artichokes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.83% 53kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.076% 0.013g	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	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	2.03% 1.47g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	5.16% 2.9g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	10% 0.13mg	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	14% 56μg	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	44.6% 40mg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.1% 21mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	3.78% 0.034mg	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	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	9.7% 0.22mg	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	7% 49mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Cooked Chopped Frozen Broccoli per 100 g

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

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

• 100 grams of Cooked Artichokes have 2.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A, 1.6 times more Vitamin B6, 5.4 times more Vitamin C, 6.9 times more Vitamin E and 6 times more Vitamin K than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Cooked Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Artichokes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Artichokes vs Cooked Chopped Frozen Broccoli:

• 100 grams of Cooked Artichokes have 3.7 times more Copper, 3.2 times more Magnesium, 1.5 times more Phosphorus, 2 times more Potassium, 5.5 times more Sodium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 1.6 times more Calcium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Manganese and Water per 100 grams.
• Both Boiled and Drained Artichokes as well as Boiled Chopped Frozen Broccoli 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 Carbohydrate and 1.9 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 1.5 times more Sugars than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 and Protein per 100 grams.
• Both Boiled and Drained Artichokes as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 100 grams.