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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	2.35% 68kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	8.65% 11.2g	32% 41.6g	130g per day for Men 19-50 years
Sugars	NA	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	12% 4.54g	55% 21g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	96% 386μg	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	83% 75mg	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	35% 5.26mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	6.8% 68mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	34% 2.72mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	24.6% 172mg	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	13% 7.26μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	86% 1288mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids and Salt VS Cooked Frozen Artichokes per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Asparagus with Liquids and Salt 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 with Liquids and Salt vs Cooked Frozen Artichokes:

• 1 pound of Canned Asparagus with Liquids and Salt has 3.3 times more Vitamin C and 7.3 times more Vitamin E than Cooked Frozen Artichokes.
• While 1 lb of Boiled and Drained Frozen Artichokes contains 1.8 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Cooked Frozen Artichokes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Cooked Frozen Artichokes have insufficient amounts of Vitamin E
• Both Canned Asparagus Solids and Liquids with Salt 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 with Liquids and Salt vs Cooked Frozen Artichokes:

• 1 pound of Canned Asparagus with Liquids and Salt has 1.8 times more Copper, 8 times more Selenium, 5.4 times more Sodium and 1.3 times more Zinc than Cooked Frozen Artichokes.
• While 1 lb of Boiled and Drained Frozen Artichokes contains 1.4 times more Calcium, 3.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Potassium than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Cooked Frozen Artichokes contain similar levels of Iron and Water per one pound.
• 1 pound of Canned Asparagus with Liquids and Salt 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 14.8 times more Omega 3, 3.7 times more Carbohydrate, 4.6 times more Fiber and 1.7 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• 1 pound of Canned Asparagus with Liquids and Salt provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in one pound.