Comparing Nutrients in 7 ounces Cooked Frozen Asparagus VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Cooked Frozen Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	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	2.93% 3.8g	14% 18.2g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	8.36% 3.18g	24% 9.13g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	67% 268μg	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	54% 48.4mg	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	16% 2.4mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	132% 159μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	23% 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	14% 1.1mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	14% 97mg	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	14% 7.74μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Asparagus VS Cooked Frozen Artichokes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Asparagus 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 Cooked Frozen Asparagus vs Cooked Frozen Artichokes:

• 7 ounces of Cooked Frozen Asparagus have 40 times more Vitamin A, 4.9 times more Vitamin C, 7.5 times more Vitamin E and 6.3 times more Vitamin K than Cooked Frozen Artichokes.
• While 7 oz of Boiled and Drained Frozen Artichokes contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 4.4 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Cooked Frozen Artichokes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• 7 ounces of Cooked Frozen Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Asparagus 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 Cooked Frozen Asparagus vs Cooked Frozen Artichokes:

• 7 ounces of Cooked Frozen Asparagus have 1.7 times more Copper and 19.5 times more Selenium than Cooked Frozen Artichokes.
• While 7 oz of Boiled and Drained Frozen Artichokes contain 3.1 times more Magnesium, 2 times more Manganese, 1.5 times more Potassium and 17.7 times more Sodium than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Cooked Frozen Artichokes contain similar levels of Iron, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Cooked Frozen Asparagus 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 5.9 times more Omega 3, 4.8 times more Carbohydrate and 2.9 times more Fiber than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Cooked Frozen Artichokes offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Frozen Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Boiled and Drained Frozen Asparagus as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in seven ounces.