Comparing Nutrients in 1 pound Frozen Asparagus VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Frozen Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	3.75% 109kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	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	14.3% 18.6g	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	22.7% 8.6g	55% 21g	38g per day for Men 19-50 years
Protein	26% 14.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 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	217% 866μg	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	160% 144mg	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	NA	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

	Frozen Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	41.4% 3.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	41.5% 290mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	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	2.4% 36.3mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.3% 416g	10.6% 392g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Asparagus has 47 times more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 6.4 times more Vitamin C than Cooked Frozen Artichokes.
• Both Frozen Asparagus and Cooked Frozen Artichokes provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• Both Frozen Asparagus, Unprepared 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 Frozen Asparagus vs Cooked Frozen Artichokes:

• 1 pound of Frozen Asparagus has 2.2 times more Copper, 1.3 times more Iron, 8.5 times more Selenium and 1.6 times more Zinc than Cooked Frozen Artichokes.
• While 1 lb of Boiled and Drained Frozen Artichokes contains 2.2 times more Magnesium, 1.3 times more Manganese and 6.6 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Frozen Artichokes contain similar levels of Calcium, Phosphorus, Potassium and Water per one pound.
• 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 11.8 times more Omega 3, 2.2 times more Carbohydrate and 2.4 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cooked Frozen Artichokes offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Asparagus provide inadequate amounts of Omega 3
• Both Frozen Asparagus, Unprepared as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in one pound.