Comparing Nutrients in 100 grams Carrots VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Carrots	Cooked Artichokes	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	9.2% 12g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	1.37% 0.99g	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	0.76% 0.55g	0.028% 0.02g	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	% 0.59g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.73g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	15% 5.7g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	5.16% 2.9g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	93% 835μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	22.3% 89μg	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	6.56% 5.9mg	8.22% 7.4mg	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	4.4% 0.66mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Artichokes	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	9.8% 0.23mg	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	5% 35mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.27% 84g	3700g per day for Men 19-50 years

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

• Raw Carrots have 835 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B6 and 3.5 times more Vitamin E than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.5 times more Vitamin B2, 4.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Artichokes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 100 g.
• Both Raw Carrots as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Cooked Artichokes:

• Raw Carrots have 1.6 times more Calcium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.8 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus and 1.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Artichokes have similar amounts of Potassium, Sodium and Water per 100 g.
• Both Raw Carrots as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 4.8 times more Sugars than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.3 times more Energy, 19 times more Omega 3, 2 times more Fiber and 3.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Artichokes have similar amounts of Carbohydrate per 100 g.
• Both Raw Carrots as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.