Comparing Nutrients in 7 ounces Artichokes VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Asparagus	35%	4%	61%

Macro Nutrients

	Artichokes	Asparagus	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	11% 4.17g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Asparagus	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	14% 0.18mg	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	33.7% 135μg	25.8% 103μg	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	25.8% 23.2mg	12.3% 11mg	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	2.5% 0.38mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Asparagus	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	41.7% 0.38mg	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	31.8% 2.54mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	13.6% 0.31mg	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	25.5% 179mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.56% 169g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Asparagus per 7 oz

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

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

• 7 ounces of Artichokes have 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Asparagus.
• While 7 oz of Raw Asparagus contain 38 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 5.9 times more Vitamin E and 2.8 times more Vitamin K than Raw Artichokes.
• Both Artichokes and Asparagus provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Artichokes as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Artichokes vs Asparagus:

• 7 ounces of Artichokes have 1.8 times more Calcium, 1.2 times more Copper, 4.3 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 47 times more Sodium than Asparagus.
• While 7 oz of Raw Asparagus contain 1.7 times more Iron and 11.5 times more Selenium than Raw Artichokes.
• Both Artichokes and Asparagus contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Artichokes have 2.7 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Asparagus.
• While 7 oz of Raw Asparagus contain 1.9 times more Sugars than Raw Artichokes.
• Both Raw Artichokes as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Artichokes VS Asparagus

What are the health benefits of Artichokes compared to Asparagus?

Both artichokes and asparagus are nutrient-dense vegetables that offer various health benefits. Artichokes are a good source of fiber, vitamin C, vitamin K, folate, and antioxidants, which can support digestive health, immune function, and reduce inflammation. Asparagus, on the other hand, is rich in folate, vitamin K, vitamin A, and antioxidants, which can promote healthy skin, vision, and bone health. Both vegetables are low in calories and can be a great addition to a balanced vegan diet to provide essential nutrients and support overall health.

Can I lose weight easier by eating more Artichokes or Asparagus?

Both artichokes and asparagus are low in calories and high in fiber, making them great choices for weight loss. However, asparagus is slightly lower in calories and higher in fiber compared to artichokes. Therefore, incorporating more asparagus into your diet may help you lose weight more easily. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

Should I eat more Artichokes or more Asparagus to gain more muscles while training consistently?

Both artichokes and asparagus are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. However, asparagus is slightly higher in protein and contains more essential amino acids that are important for muscle building. Therefore, if you are looking to gain more muscles while training consistently, you may want to consider incorporating more asparagus into your diet. Additionally, be sure to include other protein-rich plant foods such as legumes, nuts, seeds, and whole grains to support your muscle-building goals.

What is the environmental impact of producing Artichokes compared to Asparagus?

Both artichokes and asparagus have relatively low environmental impacts compared to many other crops. However, asparagus tends to have a slightly higher carbon footprint due to the energy-intensive process of growing and harvesting it. Artichokes, on the other hand, require less water and fertilizer to grow, making them a more sustainable option overall. Choosing locally grown and organic options for both artichokes and asparagus can further reduce their environmental impact.