Comparing Nutrients in 1 pound Artichokes VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Asparagus	35%	4%	61%

Macro Nutrients

	Artichokes	Asparagus	Recommended Dietary Allowance
Energy	7.35% 213kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	36.7% 47.7g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	64.5% 24.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	26.5% 15g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Asparagus	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	77% 308μg	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	59% 53mg	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	5.75% 0.86mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Asparagus	Recommended Dietary Allowance
Calcium	20% 200mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	72.6% 5.8mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	58.3% 408mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	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	28.4% 426mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.4% 385g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Asparagus per 1 lb

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

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

• 1 pound of Artichokes has 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Asparagus.
• While 1 lb of Raw Asparagus contains 38 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 5.9 times more Vitamin E and 2.8 times more Vitamin K than Raw Artichokes.
• Both Artichokes and Asparagus provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Artichokes as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Artichokes vs Asparagus:

• 1 pound of Artichokes has 1.8 times more Calcium, 1.2 times more Copper, 4.3 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 47 times more Sodium than Asparagus.
• While 1 lb of Raw Asparagus contains 1.7 times more Iron and 11.5 times more Selenium than Raw Artichokes.
• Both Artichokes and Asparagus contain similar levels of Zinc and Water per one pound.
• 1 pound of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Artichokes has 2.7 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Asparagus.
• While 1 lb of Raw Asparagus contains 1.9 times more Sugars than Raw Artichokes.
• Both Raw Artichokes as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.