Comparing Nutrients in 14 ounces Frozen Asparagus VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Frozen Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	3.3% 95kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	28% 36.4g	130g per day for Men 19-50 years
Sugars	NA	4.6% 3.33g	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	20% 7.54g	48% 18.3g	38g per day for Men 19-50 years
Protein	23% 13g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	26.6% 0.35mg	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	190% 758μg	118% 472μg	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	140% 126mg	22% 20mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	9.92% 99mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	27% 0.24mg	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	36.2% 2.9mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	47% 1.1mg	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	36.3% 254mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.85% 364g	9.28% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Cooked Frozen Artichokes per 14 oz

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

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

• 14 ounces of Frozen Asparagus have 47 times more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 6.4 times more Vitamin C than Cooked Frozen Artichokes.
• Both Frozen Asparagus and Cooked Frozen Artichokes provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Asparagus have 2.2 times more Copper, 1.3 times more Iron, 8.5 times more Selenium and 1.6 times more Zinc than Cooked Frozen Artichokes.
• While 14 oz of Boiled and Drained Frozen Artichokes contain 2.2 times more Magnesium, 1.3 times more Manganese and 6.6 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Frozen Artichokes contain similar levels of Calcium, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Frozen Artichokes contain 11.8 times more Omega 3, 2.2 times more Carbohydrate and 2.4 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Frozen Artichokes offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Frozen Asparagus provide inadequate amounts of Omega 3
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in 14 ounces.