Comparing Nutrients in 100 grams Frozen Artichokes VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Frozen Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Energy	1.3% 38kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.62% 0.11g	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	9.2% 12g	130g per day for Men 19-50 years
Sugars	NA	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	NA	0.028% 0.02g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	15% 5.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	5.16% 2.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	6.23% 0.081mg	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	22.3% 89μg	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	8.22% 7.4mg	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	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	1.9% 19mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	14% 0.13mg	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	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	9.8% 0.23mg	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	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	8.4% 286mg	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	3.13% 47mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	2.27% 84g	3700g per day for Men 19-50 years

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

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

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

• Boiled and Drained Artichokes contain 2.4 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Sodium and 1.3 times more Zinc than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Boiled and Drained Artichokes have similar amounts of Calcium, Iron, Manganese, Potassium and Water per 100 g.
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Artichokes, Unprepared have 1.3 times more Omega 3 than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.4 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Fiber than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Boiled and Drained Artichokes have similar amounts of Protein per 100 g.
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.