Comparing Nutrients in 1 kilogram Cooked Asparagus VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Cooked Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	7.6% 220kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	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	31.6% 41g	70.6% 92g	130g per day for Men 19-50 years
Sugars	18% 13g	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	11% 7.9g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	121% 46g	38g per day for Men 19-50 years
Protein	43% 24g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	373% 1490μg	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	85.6% 77mg	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	100% 15mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	23% 230mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	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	114% 9.1mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	77% 540mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	77.6% 2640mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25% 926g	23.4% 865g	3700g per day for Men 19-50 years

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

• Boiled and Drained Asparagus have 50 times more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B9, 1.5 times more Vitamin C, 9.4 times more Vitamin E and 4 times more Vitamin K than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Asparagus and Boiled and Drained Frozen Artichokes have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Asparagus have 2.7 times more Copper, 1.6 times more Iron, 30.5 times more Selenium and 1.7 times more Zinc than Boiled and Drained Frozen Artichokes.
• While Boiled and Drained Frozen Artichokes contain 2.2 times more Magnesium, 1.8 times more Manganese and 3.8 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Boiled and Drained Frozen Artichokes have similar amounts of Calcium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Asparagus have 1.5 times more Sugars than Boiled and Drained Frozen Artichokes.
• While Boiled and Drained Frozen Artichokes contain 2 times more Energy, 2 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.