Comparing Nutrients in 100 grams Artichokes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.51% 0.087g	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	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.54% 1.05mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	11.8% 0.15mg	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	3.5% 14μg	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	4% 3.6mg	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	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.4% 44mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	6.74% 0.16mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	6.27% 94mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Artichokes vs Boiled Carrots:

• Raw Artichokes have 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 1.3 times more Vitamin B6 and 5.4 times more Vitamin E than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin K per 100 g.
• Both Raw Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Artichokes vs Boiled Carrots:

• Raw Artichokes have 1.5 times more Calcium, 13.6 times more Copper, 3.8 times more Iron, 6 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Sodium and 2.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Selenium than Raw Artichokes.
• Both Raw Artichokes and Boiled and Drained Carrots have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Artichokes have 1.3 times more Energy, 17 times more Omega 3, 1.3 times more Carbohydrate, 1.8 times more Fiber and 4.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Sugars than Raw Artichokes.
• Both Raw Artichokes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.