Comparing Nutrients in 100 grams Balsam-pear , Pods VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Balsam-pear , Pods	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	0.59% 17kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.85% 3.7g	7.06% 9.2g	130g per day for Men 19-50 years
Sugars	NA	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	7.37% 2.8g	12% 4.6g	38g per day for Men 19-50 years
Protein	1.8% 1g	5.55% 3.1g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.7% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.24% 0.21mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	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	18% 72μg	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	93% 84mg	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	NA	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	1.9% 19mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	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	5.38% 0.43mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	3.87% 0.089mg	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	4.43% 31mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	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	0.33% 5mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.34% 86.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Cooked Frozen Artichokes per 100 g

Compare the macro and micronutrient content in 100 g of Balsam-pear , Pods 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 Balsam-pear , Pods vs Cooked Frozen Artichokes:

• 100 grams of Balsam-pear , Pods have 24 times more Vitamin A and 16.8 times more Vitamin C than Cooked Frozen Artichokes.
• While 100 g of Boiled and Drained Frozen Artichokes contain 1.6 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Frozen Artichokes provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods 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 Balsam-pear , Pods vs Cooked Frozen Artichokes:

• 100 grams of Balsam-pear , Pods have 2.2 times more Zinc than Cooked Frozen Artichokes.
• While 100 g of Boiled and Drained Frozen Artichokes contain 1.8 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus and 10.6 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Frozen Artichokes contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Raw Balsam-pear , Pods 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 2.5 times more Carbohydrate, 1.6 times more Fiber and 3.1 times more Protein than Raw Balsam-pear , Pods.
• 100 grams of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy in 100 grams.