Comparing Nutrients in 1 kilogram Cooked Asparagus with Salt VS Cooked Artichokes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Cooked Artichokes with Salt	19%	5%	76%

Macro Nutrients

	Cooked Asparagus with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	6.18% 1.05g	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	87.6% 114g	130g per day for Men 19-50 years
Sugars	18% 13g	13.7% 9.9g	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	0.28% 0.2g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 7.3g	g per day for Men 19-50 years
Fiber	52.6% 20g	150% 57g	38g per day for Men 19-50 years
Protein	43% 24g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Cooked Artichokes with Salt	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	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	62.3% 0.81mg	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	223% 890μg	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	82.2% 74mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	141% 1.27mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	98% 2.25mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25% 926g	22.7% 841g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Cooked Artichokes with Salt per 1 kg

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

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

• 1 kilogram of Cooked Asparagus with Salt has 50 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B9, 7.9 times more Vitamin E and 3.4 times more Vitamin K than Cooked Artichokes with Salt.
• Both Cooked Asparagus with Salt and Cooked Artichokes with Salt provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Cooked Artichokes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Artichokes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Asparagus with Salt vs Cooked Artichokes with Salt:

• 1 kilogram of Cooked Asparagus with Salt has 1.3 times more Copper, 1.5 times more Iron, 30.5 times more Selenium and 1.5 times more Zinc than Cooked Artichokes with Salt.
• While 1 kg of Boiled and Drained Artichokes with Salt contains 3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Artichokes with Salt contain similar levels of Calcium, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Artichokes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Artichokes with Salt contains 1.3 times more Omega 3, 2.8 times more Carbohydrate and 2.9 times more Fiber than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Artichokes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Asparagus with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Artichokes with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.