Comparing Nutrients in 7 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	2.6% 75.4kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.08% 0.097g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	3.14% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	20.4% 7.74g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	16.8% 0.22mg	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	62.5% 250μg	47.6% 191μg	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	40.6% 36.5mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	68.3% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21% 0.19mg	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	12.4% 0.99mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	14.7% 0.34mg	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	16.4% 115mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.75% 176g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Artichokes VS Canned Asparagus per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Artichokes versus 7 oz of Canned Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Artichokes vs Canned Asparagus:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Frozen Artichokes vs Canned Asparagus:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.