Comparing Nutrients in 100 grams Artichokes VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Artichokes	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	7.06% 9.2g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	1.16% 0.84g	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	14.2% 5.4g	12% 4.6g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	5.55% 3.1g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.54% 1.05mg	5.7% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	6.7% 0.087mg	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	17% 68μg	29.8% 119μg	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	13% 11.7mg	5.56% 5mg	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	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	6.78% 0.061mg	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	16% 1.28mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	12% 0.27mg	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	13% 90mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	7.76% 264mg	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	6.27% 94mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.34% 86.5g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Drained Frozen Artichokes.
• While Boiled and Drained Frozen Artichokes contain 2.4 times more Vitamin B2 and 1.8 times more Vitamin B9 than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Frozen Artichokes have similar amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K per 100 g.
• Both Raw Artichokes as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Artichokes have 2.1 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Artichokes.
• Both Raw Artichokes and Boiled and Drained Frozen Artichokes have similar amounts of Manganese and Water per 100 g.
• Both Raw Artichokes as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Artichokes contain 3.5 times more Omega 3 than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Frozen Artichokes have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Raw Artichokes as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.