Comparing Nutrients in 5 ounces Frozen Artichokes VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Energy	1.86% 54kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.45% 11g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	2.07% 1.5g	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	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	14.5% 5.53g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	5.4% 3.03g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	12% 0.16mg	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	44.7% 179μg	34% 136μg	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	8.35% 7.5mg	29% 26mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	15% 0.14mg	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	8.86% 0.71mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	10.5% 0.24mg	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	11.7% 82.2mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.6mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Artichokes VS Canned Asparagus per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Artichokes vs Canned Asparagus:

• 5 ounces of Frozen Artichokes have 1.4 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Asparagus.
• While 5 oz of Canned Asparagus Solids contain 5.1 times more Vitamin A, 1.3 times more Vitamin B6 and 3.5 times more Vitamin C than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Canned Asparagus provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Frozen Artichokes have insufficient amounts of Vitamin A
• Both Frozen Artichokes, Unprepared as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Artichokes vs Canned Asparagus:

• 5 ounces of Frozen Artichokes have 2.7 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Potassium than Canned Asparagus.
• While 5 oz of Canned Asparagus Solids contain 1.8 times more Copper, 3.7 times more Iron, 8.5 times more Selenium, 6.1 times more Sodium and 1.3 times more Zinc than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Canned Asparagus contain similar levels of Water per five ounces.
• 5 ounces of Frozen Artichokes lack sufficient amounts of Selenium
• Both Frozen Artichokes, Unprepared as well as Canned Asparagus Solids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Artichokes have 3.3 times more Omega 3, 3.2 times more Carbohydrate, 2.4 times more Fiber and 1.2 times more Protein than Canned Asparagus.
• 5 ounces of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Frozen Artichokes, Unprepared as well as Canned Asparagus Solids provide inadequate amounts of Energy and Omega 6 in five ounces.