Comparing Nutrients in 7 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	1.03% 29.8kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.83% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.92g	14% 18.2g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	5.22% 2g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	13.3% 0.17mg	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	42% 169μg	59% 236μg	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	36.4% 32.7mg	11% 9.92mg	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	15.3% 2.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	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	2.98% 29.8mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	13.5% 0.12mg	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	15% 1.2mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	23.6% 0.54mg	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	10.8% 75.4mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	37.6% 564mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids and Salt VS Cooked Frozen Artichokes per 7 oz

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

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.
• 7 ounces of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium
• 7 ounces of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.