Comparing Nutrients in 1 pound Cooked Frozen Artichokes with Salt VS Cooked Frozen Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	7.04% 204kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	4.67% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	6.7% 8.7g	130g per day for Men 19-50 years
Sugars	5.26% 3.8g	2% 1.45g	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	55% 21g	19% 7.26g	38g per day for Men 19-50 years
Protein	25% 14g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	6.98% 0.091mg	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	135% 540μg	153% 612μg	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	25% 22.7mg	123% 111mg	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	4.84% 0.73mg	36.3% 5.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	53% 0.48mg	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	31.8% 2.54mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	27.6% 0.64mg	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	39.5% 277mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	35.2% 1197mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	87.4% 1311mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.5% 427g	3700g per day for Men 19-50 years

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

• Boiled Frozen Artichokes, drained with Salt have 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 4.4 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain 40 times more Vitamin A, 4.9 times more Vitamin C, 7.5 times more Vitamin E and 6.3 times more Vitamin K than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled Frozen Asparagus, drained with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Frozen Artichokes, drained with Salt have 3.1 times more Magnesium, 2 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Sodium than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain 1.7 times more Copper and 19.5 times more Selenium than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled Frozen Asparagus, drained with Salt have similar amounts of Calcium, Iron, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Frozen Artichokes, drained with Salt have 2.5 times more Energy, 5.9 times more Omega 3, 4.8 times more Carbohydrate, 2.6 times more Sugars and 2.9 times more Fiber than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled Frozen Asparagus, drained with Salt have similar amounts of Omega 6 and Protein per 1 lb.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.