Comparing Nutrients in 1 kilogram 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	15.5% 450kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	19% 25g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	121% 46g	26.3% 10g	38g per day for Men 19-50 years
Protein	55.5% 31g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	75.4% 0.98mg	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	298% 1190μg	213% 850μg	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	55.6% 50mg	183% 165mg	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	10.7% 1.6mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	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	21% 210mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	119% 1.07mg	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	70% 5.6mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	66% 1.52mg	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	87% 610mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	77.6% 2640mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	189% 2840mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	23.4% 865g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes VS Canned Asparagus with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Artichokes versus 1 kg of Canned Asparagus with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Artichokes vs Canned Asparagus with Liquids and Salt:

• 1 kilogram of Cooked Frozen Artichokes has 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 1 kg of Canned Asparagus Solids and Liquids with Salt contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Artichokes vs Canned Asparagus with Liquids and Salt:

• 1 kilogram of Cooked Frozen Artichokes has 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 1 kg of Canned Asparagus Solids and Liquids with Salt contains 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 one kilogram.
• 1 kilogram of Cooked Frozen Artichokes lack sufficient amounts of Selenium
• 1 kilogram of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Artichokes has 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.
• 1 kilogram 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 one kilogram.