Comparing Nutrients in 1 pound Cooked Asparagus with Salt VS Cooked Artichokes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Cooked Artichokes with Salt	19%	5%	76%

Macro Nutrients

	Cooked Asparagus with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	39.7% 51.7g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	6.2% 4.5g	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	4.94% 3.6g	0.13% 0.091g	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	% 1.9g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 3.3g	g per day for Men 19-50 years
Fiber	24% 9.07g	68% 26g	38g per day for Men 19-50 years
Protein	19.4% 11g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Vitamin A	25% 227μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	28.3% 0.37mg	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	169% 676μg	101% 404μg	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	39% 35mg	37.3% 33.6mg	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	45.4% 6.8mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 230μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Calcium	10.4% 104mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 99μg	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	51.6% 4.13mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	44.4% 1.02mg	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	35% 245mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	38% 1297mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.4% 420g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Cooked Artichokes with Salt per 1 lb

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

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

• 1 pound of Cooked Asparagus with Salt has 50 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B9, 7.9 times more Vitamin E and 3.4 times more Vitamin K than Cooked Artichokes with Salt.
• Both Cooked Asparagus with Salt and Cooked Artichokes with Salt provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Cooked Artichokes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Artichokes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Asparagus with Salt vs Cooked Artichokes with Salt:

• 1 pound of Cooked Asparagus with Salt has 1.3 times more Copper, 1.5 times more Iron, 30.5 times more Selenium and 1.5 times more Zinc than Cooked Artichokes with Salt.
• While 1 lb of Boiled and Drained Artichokes with Salt contains 3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Artichokes with Salt contain similar levels of Calcium, Sodium and Water per one pound.
• 1 pound of Cooked Artichokes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Artichokes with Salt contains 1.3 times more Omega 3, 2.8 times more Carbohydrate and 2.9 times more Fiber than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Artichokes with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Asparagus with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Artichokes with Salt provide inadequate amounts of Energy and Omega 6 in one pound.