Comparing Nutrients in 100 calories Frozen Artichokes VS Frozen Asparagus

Weight per 100 calories

• Frozen Artichokes: 263g
• Frozen Asparagus: 417g

Frozen Artichokes have 1.6 times more energy per 100g than Frozen Asparagus. It has low energy density when compared to other foods. Frozen Asparagus, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Frozen Artichokes	Frozen Asparagus	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.35% 0.4g	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	13% 17g	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	21% 7.9g	38g per day for Men 19-50 years
Protein	12.4% 6.92g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	2.34% 21μg	21.8% 196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	35.6% 0.46mg	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	199% 796μg	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	147% 133mg	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	Frozen Asparagus	Recommended Dietary Allowance
Calcium	5% 50mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	15.8% 0.14mg	63.4% 0.57mg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	14% 58.3mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	36.8% 0.85mg	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	38% 267mg	700mg per day for Men 19-50 years
Potassium	19% 653mg	31% 1054mg	3400mg per day for Men 19-50 years
Selenium	0.96% 0.53μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	8.25% 124mg	2.22% 33.3mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	22.3% 2.46mg	11mg per day for Men 19-50 years
Water	6.3% 233g	10.3% 383g	3700g per day for Men 19-50 years

Frozen Artichokes VS Frozen Asparagus Nutrients Per 100 Kcal

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

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

• 100 kcal of Frozen Asparagus, Unprepared contain 9.3 times more Vitamin A, 3.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 9.5 times more Vitamin C than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Artichokes vs Frozen Asparagus:

• 100 calories of Frozen Artichokes have 1.2 times more Magnesium and 3.7 times more Sodium than Frozen Asparagus.
• While 100 kcal of Frozen Asparagus, Unprepared contain 2.1 times more Calcium, 4 times more Copper, 2.3 times more Iron, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 13.5 times more Selenium, 2.9 times more Zinc and 1.6 times more Water than Frozen Artichokes, Unprepared.
• 100 calories of Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Artichokes have 6.2 times more Omega 3 and 1.3 times more Fiber than Frozen Asparagus.
• While 100 kcal of Frozen Asparagus, Unprepared contain 1.9 times more Protein than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Frozen Asparagus offer comparable quantities of Energy, Omega 6 and Carbohydrate per 100 calories.
• 100 calories of Frozen Asparagus provide inadequate amounts of Omega 3