Comparing Nutrients in 100 grams Cooked Artichokes VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Asparagus	35%	4%	61%

Macro Nutrients

	Cooked Artichokes	Asparagus	Recommended Dietary Allowance
Energy	1.83% 53kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	3% 3.88g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	2.6% 1.88g	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	0.028% 0.02g	1.38% 1g	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	% 0.24g	% 0.65g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 0.23g	g per day for Men 19-50 years
Fiber	15% 5.7g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	5.16% 2.9g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Asparagus	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	7% 0.091mg	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	22.3% 89μg	13% 52μg	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	8.22% 7.4mg	6.22% 5.6mg	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	1.27% 0.19mg	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	34.7% 41.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Asparagus	Recommended Dietary Allowance
Calcium	2.1% 21mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	7.63% 0.61mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	6.87% 0.16mg	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	10.4% 73mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Artichokes vs Asparagus:

• Boiled and Drained Artichokes have 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Asparagus.
• While Raw Asparagus contain 38 times more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin E and 2.8 times more Vitamin K than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Raw Asparagus have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Boiled and Drained Artichokes as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Artichokes vs Asparagus:

• Boiled and Drained Artichokes have 3 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 30 times more Sodium than Raw Asparagus.
• While Raw Asparagus contain 1.5 times more Copper, 3.5 times more Iron, 11.5 times more Selenium and 1.4 times more Zinc than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Raw Asparagus have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Artichokes have 2.7 times more Energy, 3.8 times more Omega 3, 3.1 times more Carbohydrate, 2.7 times more Fiber and 1.3 times more Protein than Raw Asparagus.
• While Raw Asparagus contain 1.9 times more Sugars and 50 times more Fructose than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes as well as Raw Asparagus have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.