Comparing Nutrients in 100 calories Cooked Asparagus VS Cooked Frozen Artichokes

Weight per 100 calories

• Cooked Asparagus: 455g
• Cooked Frozen Artichokes: 222g

Boiled and Drained Frozen Artichokes have 2 times more energy per unit of mass than Boiled and Drained Asparagus, which is low in comparison to other foods. Cooked Asparagus having very low energy density.

Which food has more nutrients per 100 calories - Cooked Asparagus or Cooked Frozen Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Cooked Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.83% 0.26g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	2.57% 1.87g	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	4.95% 3.6g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	27% 10.2g	38g per day for Men 19-50 years
Protein	19.5% 11g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	25.3% 227μg	0.25% 2.22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	15% 0.19mg	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	169% 677μg	66% 264μg	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	39% 35mg	12.3% 11mg	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	45.5% 6.8mg	2.37% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.67% 46.7mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	51.7% 4.14mg	15.6% 1.24mg	8mg per day for Men 19-50 years
Magnesium	15% 63.6mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	26.4% 0.61mg	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	35% 245mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	50.4% 27.7μg	0.81% 0.44μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	7.85% 118mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	11.4% 421g	5.2% 192g	3700g per day for Men 19-50 years

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

• Boiled and Drained Asparagus have 102.3 times more Vitamin A, 5.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, 3.2 times more Vitamin C, 19.2 times more Vitamin E and 8.2 times more Vitamin K than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Asparagus have 2.2 times more Calcium, 5.5 times more Copper, 3.3 times more Iron, 1.8 times more Phosphorus, 1.7 times more Potassium, 62.4 times more Selenium, 3.4 times more Zinc and 2.2 times more Water than Boiled and Drained Frozen Artichokes.
• While Boiled and Drained Frozen Artichokes contain 1.9 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Boiled and Drained Frozen Artichokes have similar amounts of Magnesium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Asparagus have 3.2 times more Sugars and 1.6 times more Protein than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Asparagus and Boiled and Drained Frozen Artichokes have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Fiber per 100 kcal.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.