Comparing Nutrients in 100 calories Cooked Frozen Artichokes with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 100 calories

• Cooked Frozen Artichokes with Salt: 222g
• Boiled Balsam-pear , Leafy Tips with Salt: 313g

Cooked Frozen Artichokes with Salt have 1.4 times more energy per 100g than Boiled Balsam-pear , Leafy Tips with Salt. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips with Salt having low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Artichokes with Salt or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.64% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	15% 19.3g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	4.5% 3.25g	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	27% 10.2g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	0.25% 2.22μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	3.75% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	183% 2.38mg	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	66% 264μg	68.8% 275μg	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	12.3% 11mg	193% 174mg	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	2.37% 0.36mg	30.2% 4.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	425% 510μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	4.67% 46.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	69.8% 0.63mg	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	15.6% 1.24mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	73% 1.68mg	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	19.4% 136mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	55.3% 1881mg	3400mg per day for Men 19-50 years
Selenium	0.81% 0.44μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	43% 642mg	52% 778mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	5.2% 192g	7.5% 277g	3700g per day for Men 19-50 years

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

• Boiled Frozen Artichokes, drained with Salt have 2.4 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 170.2 times more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 12.3 times more Vitamin B6, 15.6 times more Vitamin C, 12.7 times more Vitamin E and 18.2 times more Vitamin K than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.8 times more Calcium, 4.6 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Potassium, 6.3 times more Selenium and 1.4 times more Water than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Frozen Artichokes, drained with Salt have 1.8 times more Fat and 1.7 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.7 times more Sugars and 1.6 times more Protein than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.