Comparing Nutrients in 1 pound Frozen Artichokes VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Energy	5.94% 172kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	6.63% 4.8g	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	46.6% 17.7g	19% 7.26g	38g per day for Men 19-50 years
Protein	21.3% 12g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	38.4% 0.5mg	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	143% 572μg	109% 435μg	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	26.7% 24mg	93% 83.5mg	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	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	156% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Calcium	8.6% 86mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	48.4% 0.44mg	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	28.3% 2.27mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	33.5% 0.77mg	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	37.6% 263mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 402g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Artichokes VS Canned Asparagus per 1 lb

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

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

• 1 pound of Frozen Artichokes has 1.4 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Asparagus.
• While 1 lb of Canned Asparagus Solids contains 5.1 times more Vitamin A, 1.3 times more Vitamin B6 and 3.5 times more Vitamin C than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Canned Asparagus provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Frozen Artichokes have insufficient amounts of Vitamin A
• Both Frozen Artichokes, Unprepared as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Artichokes vs Canned Asparagus:

• 1 pound of Frozen Artichokes has 2.7 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Potassium than Canned Asparagus.
• While 1 lb of Canned Asparagus Solids contains 1.8 times more Copper, 3.7 times more Iron, 8.5 times more Selenium, 6.1 times more Sodium and 1.3 times more Zinc than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Canned Asparagus contain similar levels of Water per one pound.
• 1 pound of Frozen Artichokes lack sufficient amounts of Selenium
• Both Frozen Artichokes, Unprepared as well as Canned Asparagus Solids lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Artichokes has 3.3 times more Omega 3, 3.2 times more Carbohydrate, 2.4 times more Fiber and 1.2 times more Protein than Canned Asparagus.
• 1 pound of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Frozen Artichokes, Unprepared as well as Canned Asparagus Solids provide inadequate amounts of Energy and Omega 6 in one pound.