Comparing Nutrients in 100 grams Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	1.55% 45kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.06% 9.2g	3.32% 4.32g	130g per day for Men 19-50 years
Sugars	1.16% 0.84g	2.7% 1.95g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.55% 3.1g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.17% 0.062mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.92mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	3.15% 0.041mg	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	29.8% 119μg	12.8% 51μg	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	5.56% 5mg	36.7% 33mg	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	1.07% 0.16mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	2.1% 21mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	3.67% 0.033mg	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% 0.56mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	3.74% 0.086mg	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	8.7% 61mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	9.4% 319mg	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	19.3% 289mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.34% 86.5g	2.54% 94g	3700g per day for Men 19-50 years

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

• Boiled Frozen Artichokes, drained with Salt have 1.2 times more Vitamin B1, 3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.6 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• While Boiled and Drained Balsam-pear , Pods with Salt contain 6.6 times more Vitamin C than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Vitamin B5 and Vitamin E per 100 g.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Boiled Frozen Artichokes, drained with Salt have 2.3 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese and 1.7 times more Phosphorus than Boiled and Drained Balsam-pear , Pods with Salt.
• While Boiled and Drained Balsam-pear , Pods with Salt contain 2.1 times more Zinc than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Potassium, Sodium and Water per 100 g.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Frozen Artichokes, drained with Salt have 2.4 times more Energy, 2.1 times more Carbohydrate, 2.3 times more Fiber and 3.7 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• While Boiled and Drained Balsam-pear , Pods with Salt contain 2.3 times more Sugars than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.