Comparing Nutrients in 100 grams Boiled Balsam-pear , Leafy Tips VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	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	5.14% 6.68g	7.06% 9.2g	130g per day for Men 19-50 years
Sugars	1.43% 1.04g	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	5% 1.9g	12% 4.6g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	5.55% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	13.4% 121μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 1mg	5.7% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	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	22% 88μg	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	61.8% 55.6mg	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	9.67% 1.45mg	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	4.2% 42mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	12.8% 1.02mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	11% 77mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	2.34% 86.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Cooked Frozen Artichokes per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Balsam-pear , Leafy Tips versus 100 g of Cooked Frozen Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Balsam-pear , Leafy Tips vs Cooked Frozen Artichokes:

• 100 grams of Boiled Balsam-pear , Leafy Tips have 121 times more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 8.7 times more Vitamin B6, 11.1 times more Vitamin C, 9.1 times more Vitamin E and 12.9 times more Vitamin K than Cooked Frozen Artichokes.
• While 100 g of Boiled and Drained Frozen Artichokes contain 3.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Cooked Frozen Artichokes provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 100 grams of Cooked Frozen Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Balsam-pear , Leafy Tips vs Cooked Frozen Artichokes:

• 100 grams of Boiled Balsam-pear , Leafy Tips have 2 times more Calcium, 3.3 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 2.3 times more Potassium than Cooked Frozen Artichokes.
• While 100 g of Boiled and Drained Frozen Artichokes contain 4.1 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Cooked Frozen Artichokes contain similar levels of Zinc and Water per 100 grams.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Artichokes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Frozen Artichokes contain 1.4 times more Carbohydrate and 2.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Cooked Frozen Artichokes offer comparable quantities of Omega 3 and Protein per 100 grams.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in 100 grams.