Comparing Nutrients in 100 calories Frozen Artichokes VS Cooked Arrowhead

Weight per 100 calories

• Frozen Artichokes: 263g
• Cooked Arrowhead: 128g

Boiled and Drained Arrowhead has 2.1 times more energy per unit of mass than Frozen Artichokes, Unprepared, which is average in comparison to other foods. Frozen Artichokes having low energy density.

Discover which food has more nutrients per 100 calories - Frozen Artichokes or Cooked Arrowhead?

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Cooked Arrowhead	22%	1%	77%

Macro Nutrients

	Frozen Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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% 10.3g	NA	38g per day for Men 19-50 years
Protein	12.4% 6.92g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	2.34% 21μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	20.3% 0.26mg	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	83% 332μg	2.9% 11.5μg	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	15.5% 14mg	0.43% 0.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	5% 50mg	0.9% 8.97mg	1000mg per day for Men 19-50 years
Copper	15.8% 0.14mg	19.2% 0.17mg	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	16.4% 1.3mg	19.4% 1.55mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	16% 0.37mg	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	22% 153mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	19% 653mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	0.96% 0.53μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	8.25% 124mg	1.54% 23mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	2.56% 0.28mg	11mg per day for Men 19-50 years
Water	6.3% 233g	2.67% 99g	3700g per day for Men 19-50 years

Frozen Artichokes VS Cooked Arrowhead Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Artichokes or Cooked Arrowhead?

Lets compare vitamin content per 100 calories of Frozen Artichokes vs Cooked Arrowhead:

• 100 calories of Frozen Artichokes have more Vitamin A, 4.8 times more Vitamin B2, 1.5 times more Vitamin B3, 28.7 times more Vitamin B9 and 36.3 times more Vitamin C than Cooked Arrowhead.
• Both Frozen Artichokes and Cooked Arrowhead provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Cooked Arrowhead have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Arrowhead have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Artichokes vs Cooked Arrowhead:

• 100 calories of Frozen Artichokes have 5.6 times more Calcium, 1.8 times more Manganese, 5.4 times more Sodium, 3 times more Zinc and 2.4 times more Water than Cooked Arrowhead.
• While 100 kcal of Boiled and Drained Arrowhead contain 1.7 times more Phosphorus and 1.7 times more Potassium than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Cooked Arrowhead contain similar levels of Copper, Iron and Magnesium per 100 calories.
• 100 calories of Cooked Arrowhead lack sufficient amounts of Calcium
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Arrowhead lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Artichokes have 1.2 times more Protein than Cooked Arrowhead.
• Both Frozen Artichokes and Cooked Arrowhead offer comparable quantities of Energy and Carbohydrate per 100 calories.