Comparing Nutrients in 1 kilogram Canned Asparagus with Liquids and Salt VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	5.17% 150kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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% 25g	70.6% 92g	130g per day for Men 19-50 years
Sugars	NA	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	26.3% 10g	121% 46g	38g per day for Men 19-50 years
Protein	32% 18g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	213% 850μg	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	183% 165mg	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	77.3% 11.6mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	15% 150mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	75% 6mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	54.3% 380mg	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	29% 16μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	189% 2840mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23.4% 865g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Asparagus with Liquids and Salt 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 with Liquids and Salt vs Cooked Frozen Artichokes:

• 1 kilogram of Canned Asparagus with Liquids and Salt has 3.3 times more Vitamin C and 7.3 times more Vitamin E than Cooked Frozen Artichokes.
• While 1 kg of Boiled and Drained Frozen Artichokes contains 1.8 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Cooked Frozen Artichokes 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 Canned Asparagus Solids and Liquids with Salt 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 with Liquids and Salt vs Cooked Frozen Artichokes:

• 1 kilogram of Canned Asparagus with Liquids and Salt has 1.8 times more Copper, 8 times more Selenium, 5.4 times more Sodium and 1.3 times more Zinc than Cooked Frozen Artichokes.
• While 1 kg of Boiled and Drained Frozen Artichokes contains 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 Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Cooked Frozen Artichokes contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Canned Asparagus with Liquids and Salt 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 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 Solids and Liquids with Salt.
• 1 kilogram of Canned Asparagus with Liquids and Salt provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in one kilogram.