Comparing Nutrients in 300 calories Cooked Asparagus VS Cooked Frozen Artichokes

Weight per 300 calories

• Cooked Asparagus: 1364g
• Cooked Frozen Artichokes: 667g

Boiled and Drained Frozen Artichokes have 2 times more energy per unit of mass than Boiled and Drained Asparagus, which is low in comparison to other foods. Cooked Asparagus having very low energy density.

Which food has more nutrients per 300 calories - Cooked Asparagus or Cooked Frozen Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Cooked Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	24.7% 0.4g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	47% 61.2g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	7.72% 5.6g	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	15% 10.8g	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	% 5.73g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71.8% 27.3g	80.7% 30.7g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	0.74% 6.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.4% 3.07mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	44.6% 0.58mg	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	508% 2032μg	198% 793μg	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	117% 105mg	37% 33.3mg	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	136% 20.5mg	7.1% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	575% 690μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	31.4% 314mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	45% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	7.47% 299μg	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	155% 12.4mg	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	49.2% 207mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	79% 1.82mg	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	105% 736mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	90% 3055mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	23.6% 353mg	1500mg per day for Men 19-50 years
Zinc	74.4% 8.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	34% 1263g	15.6% 577g	3700g per day for Men 19-50 years

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

• Boiled and Drained Asparagus have 102.3 times more Vitamin A, 5.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, 3.2 times more Vitamin C, 19.2 times more Vitamin E and 8.2 times more Vitamin K than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Asparagus have 2.2 times more Calcium, 5.5 times more Copper, 3.3 times more Iron, 1.8 times more Phosphorus, 1.7 times more Potassium, 62.4 times more Selenium, 3.4 times more Zinc and 2.2 times more Water than Boiled and Drained Frozen Artichokes.
• While Boiled and Drained Frozen Artichokes contain 1.9 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Boiled and Drained Frozen Artichokes have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Asparagus have 3.2 times more Sugars and 1.6 times more Protein than Boiled and Drained Frozen Artichokes.
• Both Boiled and Drained Asparagus and Boiled and Drained Frozen Artichokes have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Asparagus as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.