Comparing Nutrients in 14 ounces Cooked Frozen Artichokes with Salt VS Cooked Frozen Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.4g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	1.75% 1.27g	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	48% 18.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	22% 12.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	6.1% 0.079mg	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	118% 472μg	134% 536μg	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	22% 20mg	108% 97mg	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	4.23% 0.64mg	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	46.3% 0.42mg	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	27.8% 2.22mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	24% 0.56mg	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	34.6% 242mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	76.5% 1147mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.28% 343g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Artichokes with Salt vs Cooked Frozen Asparagus with Salt:

• Boiled Frozen Artichokes, drained with Salt have 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 4.4 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain 40 times more Vitamin A, 4.9 times more Vitamin C, 7.5 times more Vitamin E and 6.3 times more Vitamin K than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled Frozen Asparagus, drained with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Artichokes with Salt vs Cooked Frozen Asparagus with Salt:

• Boiled Frozen Artichokes, drained with Salt have 3.1 times more Magnesium, 2 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Sodium than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain 1.7 times more Copper and 19.5 times more Selenium than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled Frozen Asparagus, drained with Salt have similar amounts of Calcium, Iron, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Frozen Artichokes, drained with Salt have 2.5 times more Energy, 5.9 times more Omega 3, 4.8 times more Carbohydrate, 2.6 times more Sugars and 2.9 times more Fiber than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled Frozen Asparagus, drained with Salt have similar amounts of Omega 6 and Protein per 14 oz.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.