Comparing Nutrients in 100 grams Artichokes VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.76% 0.13g	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	5.96% 7.75g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	14.2% 5.4g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.54% 1.05mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	6.3% 0.082mg	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	31.5% 126μg	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	5.9% 5.3mg	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	1.27% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	6% 0.054mg	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	10.6% 0.24mg	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	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	7.3% 248mg	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	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.4% 88.6g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.1 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Artichokes.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Artichokes vs Frozen Artichokes:

• Raw Artichokes have 2.3 times more Calcium, 4.3 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Frozen Artichokes, Unprepared.
• Both Raw Artichokes and Frozen Artichokes, Unprepared have similar amounts of Manganese and Water per 100 g.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Artichokes have 1.2 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.2 times more Protein than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 2.9 times more Omega 3 than Raw Artichokes.
• Both Raw Artichokes as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.