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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes	23%	8%	69%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Cooked Frozen Artichokes	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	1.87% 0.32g	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	7.57% 9.84g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	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	48% 18.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22% 12.3g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	30% 0.39mg	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	84.3% 337μg	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	72.8% 65.5mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	47% 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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	26.2% 0.6mg	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	21.5% 151mg	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	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	75% 1127mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.28% 343g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes VS Canned Asparagus with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Artichokes versus 14 oz of Canned Asparagus with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cooked Frozen Artichokes have 1.8 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned Asparagus with Liquids and Salt.
• While 14 oz of Canned Asparagus Solids and Liquids with Salt contain 3.3 times more Vitamin C and 7.3 times more Vitamin E than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Canned Asparagus with Liquids and Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Frozen Artichokes have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Artichokes as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Frozen Artichokes have 1.4 times more Calcium, 3.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Potassium than Canned Asparagus with Liquids and Salt.
• While 14 oz of Canned Asparagus Solids and Liquids with Salt contain 1.8 times more Copper, 8 times more Selenium, 5.4 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Canned Asparagus with Liquids and Salt contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Cooked Frozen Artichokes lack sufficient amounts of Selenium
• 14 ounces of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Artichokes have 14.8 times more Omega 3, 3.7 times more Carbohydrate, 4.6 times more Fiber and 1.7 times more Protein than Canned Asparagus with Liquids and Salt.
• 14 ounces of Canned Asparagus with Liquids and Salt provide inadequate amounts of Omega 3 and Carbohydrate
• Both Boiled and Drained Frozen Artichokes as well as Canned Asparagus Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.