Comparing Nutrients in 1 kilogram Canned Asparagus VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Canned Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	6.55% 190kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	9.24% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	70.6% 92g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	11.6% 8.4g	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	42% 16g	121% 46g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	67% 0.87mg	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	240% 960μg	298% 1190μg	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	204% 184mg	55.6% 50mg	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	81.3% 12mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	344% 413μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	16% 160mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	67.8% 0.61mg	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	229% 18.3mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	119% 2.73mg	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	61.4% 430mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	77.6% 2640mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	191% 2870mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.4% 940g	23.4% 865g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Cooked Frozen Artichokes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Asparagus vs Cooked Frozen Artichokes:

• 1 kilogram of Canned Asparagus has 41 times more Vitamin A, 1.3 times more Vitamin B6, 3.7 times more Vitamin C, 7.6 times more Vitamin E and 3.3 times more Vitamin K than Cooked Frozen Artichokes.
• While 1 kg of Boiled and Drained Frozen Artichokes contains 1.6 times more Vitamin B2 and 1.4 times more Vitamin B5 than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Frozen Artichokes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Frozen Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Asparagus vs Cooked Frozen Artichokes:

• 1 kilogram of Canned Asparagus has 1.6 times more Copper, 3.3 times more Iron, 8.5 times more Selenium and 5.4 times more Sodium than Cooked Frozen Artichokes.
• While 1 kg of Boiled and Drained Frozen Artichokes contains 1.3 times more Calcium, 3.1 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Potassium than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Frozen Artichokes contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Canned Asparagus lack sufficient amounts of Calcium
• 1 kilogram of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Frozen Artichokes contains 3.9 times more Omega 3, 3.7 times more Carbohydrate, 2.9 times more Fiber and 1.5 times more Protein than Canned Asparagus Solids.
• 1 kilogram of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in one kilogram.