Comparing Nutrients in 14 ounces Cooked Frozen Artichokes VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes	23%	8%	69%
Asparagus	35%	4%	61%

Macro Nutrients

	Cooked Frozen Artichokes	Asparagus	Recommended Dietary Allowance
Energy	6.16% 179kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.5% 0.16g	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	0.93% 0.16g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	10.3% 7.46g	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	5.47% 3.97g	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	% 2.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	48% 18.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	22% 12.3g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Asparagus	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	27.8% 0.36mg	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	51.6% 206μg	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	24.7% 22.2mg	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% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	138% 165μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Asparagus	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	83.3% 0.75mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	27.3% 0.63mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	9.28% 343g	10% 370g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Artichokes have 2.3 times more Vitamin B9 than Raw Asparagus.
• While Raw Asparagus contain 38 times more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B5, 7.1 times more Vitamin E and 3.3 times more Vitamin K than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Frozen Artichokes and Raw Asparagus have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 14 oz.
• Both Boiled and Drained Frozen Artichokes as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Frozen Artichokes have 2.2 times more Magnesium, 1.7 times more Manganese, 1.3 times more Potassium and 26.5 times more Sodium than Raw Asparagus.
• While Raw Asparagus contain 3.1 times more Copper, 3.8 times more Iron, 11.5 times more Selenium and 1.5 times more Zinc than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Frozen Artichokes and Raw Asparagus have similar amounts of Calcium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Artichokes have 2.3 times more Energy, 5.9 times more Omega 3, 2.4 times more Carbohydrate, 2.2 times more Fiber and 1.4 times more Protein than Raw Asparagus.
• While Raw Asparagus contain 2.2 times more Sugars than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Frozen Artichokes as well as Raw Asparagus have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.