Comparing Nutrients in 7 ounces Frozen Artichokes VS Canned Asparagus with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Frozen Artichokes	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	6.08% 0.097g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.93% 0.16g	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	3.8% 4.92g	130g per day for Men 19-50 years
Sugars	NA	NA	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	5.22% 2g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	15% 0.19mg	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	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	11.7% 10.5mg	36.4% 32.7mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	23.6% 0.21mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	13% 0.3mg	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	10.8% 75.4mg	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	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.75% 176g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Artichokes vs Canned Asparagus with Liquids and Salt:

• Frozen Artichokes, Unprepared have 1.6 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Asparagus Solids and Liquids with Salt.
• While Canned Asparagus Solids and Liquids with Salt contain 3.1 times more Vitamin C than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Canned Asparagus Solids and Liquids with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Frozen Artichokes, Unprepared as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Artichokes vs Canned Asparagus with Liquids and Salt:

• Frozen Artichokes, Unprepared have 1.3 times more Calcium, 3 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus and 1.4 times more Potassium than Canned Asparagus Solids and Liquids with Salt.
• While Canned Asparagus Solids and Liquids with Salt contain 2 times more Copper, 8 times more Selenium, 6 times more Sodium and 1.5 times more Zinc than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes, Unprepared and Canned Asparagus Solids and Liquids with Salt have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Artichokes, Unprepared have 2.5 times more Energy, 12.3 times more Omega 3, 3.1 times more Carbohydrate, 3.9 times more Fiber and 1.5 times more Protein than Canned Asparagus Solids and Liquids with Salt.
• Both Frozen Artichokes, Unprepared as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.