Comparing Nutrients in 1 pound Canned Asparagus VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Canned Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	2.97% 86kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	32% 41.6g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	5.26% 3.8g	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	19% 7.26g	55% 21g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	30.4% 0.39mg	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	109% 435μg	135% 540μg	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	93% 83.5mg	25% 22.7mg	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	37% 5.53mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	30.7% 0.28mg	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	104% 8.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	54% 1.24mg	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	28% 195mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	35.2% 1197mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.5% 426g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Cooked Frozen Artichokes per 1 lb

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

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

• 1 pound of Canned Asparagus has 41 times more Vitamin A, 1.3 times more Vitamin B6, 3.7 times more Vitamin C, 7.6 times more Vitamin E and 3.3 times more Vitamin K than Cooked Frozen Artichokes.
• While 1 lb of Boiled and Drained Frozen Artichokes contains 1.6 times more Vitamin B2 and 1.4 times more Vitamin B5 than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Frozen Artichokes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Cooked Frozen Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Asparagus has 1.6 times more Copper, 3.3 times more Iron, 8.5 times more Selenium and 5.4 times more Sodium than Cooked Frozen Artichokes.
• While 1 lb of Boiled and Drained Frozen Artichokes contains 1.3 times more Calcium, 3.1 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Potassium than Canned Asparagus Solids.
• Both Canned Asparagus and Cooked Frozen Artichokes contain similar levels of Zinc and Water per one pound.
• 1 pound of Canned Asparagus lack sufficient amounts of Calcium
• 1 pound of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Frozen Artichokes contains 3.9 times more Omega 3, 3.7 times more Carbohydrate, 2.9 times more Fiber and 1.5 times more Protein than Canned Asparagus Solids.
• 1 pound of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in one pound.