Comparing Nutrients in 100 grams Cooked Artichokes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Artichokes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.83% 53kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.2% 0.19g	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	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.46% 0.079g	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	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	3.42% 2.48g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5.16% 2.9g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	8.6% 0.11mg	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	2.25% 9μg	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	3% 2.7mg	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	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.1% 21mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	11.6% 0.1mg	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	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	19.6% 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	10.4% 73mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Canned Carrots with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Artichokes vs Canned Carrots with Salt:

• 100 grams of Cooked Artichokes have 2.8 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 9.9 times more Vitamin B9, 2.7 times more Vitamin C and 1.5 times more Vitamin K than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 558 times more Vitamin A, 1.4 times more Vitamin B6 and 3.9 times more Vitamin E than Boiled and Drained Artichokes.
• 100 grams of Cooked Artichokes have insufficient amounts of Vitamin A and Vitamin E
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Artichokes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Artichokes vs Canned Carrots with Salt:

• 100 grams of Cooked Artichokes have 1.2 times more Copper, 5.3 times more Magnesium, 3 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 2 times more Manganese and 4 times more Sodium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Canned Carrots with Salt contain similar levels of Calcium, Iron and Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Artichokes as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Artichokes have 3.5 times more Omega 3, 2.2 times more Carbohydrate, 3.8 times more Fiber and 4.5 times more Protein than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 2.5 times more Sugars than Boiled and Drained Artichokes.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Artichokes as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.