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

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	1.64% 1.2g	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	3.73% 1.4g	17% 6.52g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	5.67% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	9.5% 0.12mg	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	30% 120μg	42% 169μg	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	26% 23.4mg	7.87% 7.1mg	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	11% 1.64mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	9.6% 0.086mg	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	10.6% 0.85mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	9.37% 0.22mg	17% 0.39mg	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	7.7% 54mg	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	11% 374mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.3% 123g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Asparagus with Liquids and Salt have 3.3 times more Vitamin C and 7.3 times more Vitamin E than Cooked Frozen Artichokes.
• While 5 oz of Boiled and Drained Frozen Artichokes contain 1.8 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Cooked Frozen Artichokes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Artichokes have insufficient amounts of Vitamin E
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Asparagus with Liquids and Salt have 1.8 times more Copper, 8 times more Selenium, 5.4 times more Sodium and 1.3 times more Zinc than Cooked Frozen Artichokes.
• While 5 oz of Boiled and Drained Frozen Artichokes contain 1.4 times more Calcium, 3.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Potassium than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Cooked Frozen Artichokes contain similar levels of Iron and Water per five ounces.
• 5 ounces of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium
• 5 ounces of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Artichokes contain 14.8 times more Omega 3, 3.7 times more Carbohydrate, 4.6 times more Fiber and 1.7 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• 5 ounces of Canned Asparagus with Liquids and Salt provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in five ounces.