Comparing Nutrients in 14 ounces Frozen Artichokes VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Frozen Artichokes	Cooked Asparagus	Recommended Dietary Allowance
Energy	5.2% 151kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	7.1% 5.16g	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	4.32% 3.14g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	21% 7.94g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	24% 0.31mg	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	125% 500μg	148% 591μg	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	23.4% 21mg	34% 30.6mg	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	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Cooked Asparagus	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.17% 87μg	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	25% 2mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	26.6% 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	33% 230mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9.94% 368g	3700g per day for Men 19-50 years

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

• Boiled and Drained Asparagus contain 6.3 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.5 times more Vitamin C than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Boiled and Drained Asparagus have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Artichokes, Unprepared have 1.9 times more Magnesium, 1.6 times more Manganese and 3.4 times more Sodium than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 3.1 times more Copper, 1.8 times more Iron, 30.5 times more Selenium and 1.9 times more Zinc than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Boiled and Drained Asparagus have similar amounts of Calcium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Artichokes, Unprepared have 1.7 times more Energy, 1.7 times more Omega 3, 1.9 times more Carbohydrate and 2 times more Fiber than Boiled and Drained Asparagus.
• Both Frozen Artichokes, Unprepared and Boiled and Drained Asparagus have similar amounts of Protein per 14 oz.
• Both Frozen Artichokes, Unprepared as well as Boiled and Drained Asparagus have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.