Comparing Nutrients in 5 ounces Cooked Artichokes with Salt VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes with Salt	19%	5%	76%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Cooked Artichokes with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	2.5% 72.3kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	1.96% 1.4g	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	0.039% 0.028g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	10.7% 0.14mg	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	31.5% 126μg	30% 120μg	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	11.7% 10.5mg	26% 23.4mg	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	1.8% 0.27mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	46% 55.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	17% 0.15mg	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	11% 0.86mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	9.37% 0.22mg	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	14.8% 103mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes with Salt VS Canned Asparagus with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Artichokes with Salt versus 5 oz of Canned Asparagus with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Artichokes with Salt vs Canned Asparagus with Liquids:

• 5 ounces of Cooked Artichokes with Salt have 1.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 39 times more Vitamin A, 2.2 times more Vitamin C and 2.6 times more Vitamin K than Boiled and Drained Artichokes with Salt.
• Both Cooked Artichokes with Salt and Canned Asparagus with Liquids provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Cooked Artichokes with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Artichokes with Salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Artichokes with Salt vs Canned Asparagus with Liquids:

• 5 ounces of Cooked Artichokes with Salt have 1.4 times more Calcium, 4.7 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 11.4 times more Sodium than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 8 times more Selenium than Boiled and Drained Artichokes with Salt.
• Both Cooked Artichokes with Salt and Canned Asparagus with Liquids contain similar levels of Copper, Iron, Zinc and Water per five ounces.
• 5 ounces of Cooked Artichokes with Salt lack sufficient amounts of Selenium
• 5 ounces of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Artichokes with Salt have 9.5 times more Omega 3, 4.6 times more Carbohydrate, 5.7 times more Fiber and 1.6 times more Protein than Canned Asparagus with Liquids.
• 5 ounces of Canned Asparagus with Liquids provide inadequate amounts of Omega 3 and Carbohydrate
• Both Boiled and Drained Artichokes with Salt as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy and Omega 6 in five ounces.