Comparing Nutrients in 300 calories Cooked Frozen Artichokes VS Canned Asparagus

Weight per 300 calories

• Cooked Frozen Artichokes: 667g
• Canned Asparagus: 1579g

Cooked Frozen Artichokes have 2.4 times more energy per 100g than Canned Asparagus. It has low energy density when compared to other foods. Canned Asparagus Solids having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Artichokes or Canned Asparagus?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	2.48% 0.79g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	30% 39g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	23% 16.7g	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	80.7% 30.7g	66.5% 25.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	0.74% 6.67μg	72% 647μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	134% 1.74mg	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	198% 793μg	379% 1516μg	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	37% 33.3mg	323% 291mg	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	7.1% 1.07mg	128% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	543% 652μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Calcium	14% 140mg	25.3% 253mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	168% 1.5mg	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	46.7% 3.73mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	49.2% 207mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	117% 2.7mg	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% 407mg	97% 679mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	80% 2716mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	23.6% 353mg	302% 4532mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	57.4% 6.3mg	11mg per day for Men 19-50 years
Water	15.6% 577g	40% 1484g	3700g per day for Men 19-50 years

Cooked Frozen Artichokes VS Canned Asparagus Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Artichokes or Canned Asparagus?

Lets compare vitamin content per 300 calories of Cooked Frozen Artichokes vs Canned Asparagus:

• 300 kcal of Canned Asparagus Solids contain 97.1 times more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin B9, 8.7 times more Vitamin C, 18.1 times more Vitamin E and 7.8 times more Vitamin K than Boiled and Drained Frozen Artichokes.
• 300 calories of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Artichokes as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Artichokes vs Canned Asparagus:

• 300 calories of Cooked Frozen Artichokes have 1.3 times more Magnesium than Canned Asparagus.
• While 300 kcal of Canned Asparagus Solids contain 1.8 times more Calcium, 3.7 times more Copper, 7.7 times more Iron, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 20.1 times more Selenium, 12.8 times more Sodium, 2.6 times more Zinc and 2.6 times more Water than Boiled and Drained Frozen Artichokes.
• 300 calories of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Artichokes have 1.7 times more Omega 3, 1.6 times more Carbohydrate and 1.2 times more Fiber than Canned Asparagus.
• While 300 kcal of Canned Asparagus Solids contain 3.1 times more Fat, 2.9 times more Saturated Fat, 4.1 times more Omega 6, 3 times more Sugars and 1.6 times more Protein than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Canned Asparagus offer comparable quantities of Energy per 300 calories.