Comparing Nutrients in 100 grams Frozen Artichokes VS Cooked Arrowhead

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Cooked Arrowhead	22%	1%	77%

Macro Nutrients

	Frozen Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Energy	1.3% 38kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	NA	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.96% 7.75g	12.4% 16g	130g per day for Men 19-50 years
Sugars	NA	NA	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	10.3% 3.9g	NA	38g per day for Men 19-50 years
Protein	4.7% 2.63g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	16% 0.21mg	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	31.5% 126μg	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	5.9% 5.3mg	0.33% 0.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	1.9% 19mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	15% 0.14mg	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	6.25% 0.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	12.4% 0.29mg	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	8.3% 58mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Artichokes VS Cooked Arrowhead per 100 g

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

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

• 100 grams of Frozen Artichokes have 2.3 times more Vitamin B2, 14 times more Vitamin B9 and 17.7 times more Vitamin C than Cooked Arrowhead.
• While 100 g of Boiled and Drained Arrowhead contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Frozen Artichokes, Unprepared.
• 100 grams of Cooked Arrowhead have insufficient amounts of Vitamin C
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Arrowhead have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Artichokes vs Cooked Arrowhead:

• 100 grams of Frozen Artichokes have 2.6 times more Sodium and 1.5 times more Zinc than Cooked Arrowhead.
• While 100 g of Boiled and Drained Arrowhead contain 2.5 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 3.4 times more Phosphorus and 3.6 times more Potassium than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Cooked Arrowhead contain similar levels of Manganese and Water per 100 grams.
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Arrowhead lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Arrowhead contain 2.1 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Protein than Frozen Artichokes, Unprepared.
• 100 grams of Frozen Artichokes provide inadequate amounts of Energy