Comparing Nutrients in 100 grams Oil Roasted Almonds VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Oil Roasted Almonds	Cooked Artichokes	Recommended Dietary Allowance
Energy	21% 607kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	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	13.6% 17.7g	9.2% 12g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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% 0g	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	% 0.04g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 0.73g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	15% 5.7g	38g per day for Men 19-50 years
Protein	38% 21.2g	5.16% 2.9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	6.23% 0.081mg	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	6.75% 27μg	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	0% 0mg	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	173% 26mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cooked Artichokes	Recommended Dietary Allowance
Calcium	29% 291mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	14% 0.13mg	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	46% 3.68mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	66.6% 466mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.27% 84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Cooked Artichokes:

• Oil Roasted Almonds have 1.8 times more Vitamin B1, 8.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 136.7 times more Vitamin E than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 3.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled and Drained Artichokes have similar amounts of Vitamin B5 per 100 g.
• Both Oil Roasted Almonds as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Cooked Artichokes:

• Oil Roasted Almonds have 13.9 times more Calcium, 7.5 times more Copper, 6 times more Iron, 6.5 times more Magnesium, 10.9 times more Manganese, 6.4 times more Phosphorus, 2.4 times more Potassium, 20.5 times more Selenium and 7.7 times more Zinc than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 60 times more Sodium and 30 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 11.5 times more Energy, 162.3 times more Fat, 53.3 times more Saturated Fat, 128.8 times more Omega 6, 1.5 times more Carbohydrate, 4.6 times more Sugars, 1.8 times more Fiber and 7.3 times more Protein than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Boiled and Drained Artichokes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.