Comparing Nutrients in 1 pound Frozen Artichokes VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Asparagus	35%	4%	61%

Macro Nutrients

	Frozen Artichokes	Asparagus	Recommended Dietary Allowance
Energy	5.94% 172kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.53g	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	6.26% 4.54g	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	% 2.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.04g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	21.3% 12g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Asparagus	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	31.8% 0.41mg	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	59% 236μg	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	28.2% 25.4mg	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	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Asparagus	Recommended Dietary Allowance
Calcium	8.6% 86mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	95% 0.86mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	31% 0.72mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 402g	11.4% 423g	3700g per day for Men 19-50 years

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

• Frozen Artichokes, Unprepared have 2.4 times more Vitamin B9 than Raw Asparagus.
• While Raw Asparagus contain 4.8 times more Vitamin A, 2.5 times more Vitamin B1 and 1.5 times more Vitamin B5 than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Raw Asparagus have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 1 lb.
• Both Frozen Artichokes, Unprepared as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Artichokes vs Asparagus:

• Frozen Artichokes, Unprepared have 1.9 times more Magnesium, 1.5 times more Manganese, 1.2 times more Potassium and 23.5 times more Sodium than Raw Asparagus.
• While Raw Asparagus contain 1.3 times more Calcium, 3.5 times more Copper, 4.3 times more Iron, 11.5 times more Selenium and 1.7 times more Zinc than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Raw Asparagus have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Artichokes, Unprepared have 1.9 times more Energy, 4.9 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Fiber than Raw Asparagus.
• Both Frozen Artichokes, Unprepared and Raw Asparagus have similar amounts of Protein per 1 lb.
• Both Frozen Artichokes, Unprepared as well as Raw Asparagus have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.