Comparing Nutrients in 100 grams Cooked Frozen Artichokes VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes	23%	8%	69%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Cooked Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Energy	1.55% 45kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.06% 9.2g	1.9% 2.46g	130g per day for Men 19-50 years
Sugars	1.16% 0.84g	1.46% 1.06g	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	12% 4.6g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	5.55% 3.1g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.17% 0.062mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.92mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	8.46% 0.11mg	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	29.8% 119μg	24% 96μg	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	5.56% 5mg	20.4% 18.4mg	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	1.07% 0.16mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes	Canned Asparagus	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	10.7% 0.096mg	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% 0.56mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	7.4% 0.17mg	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	8.7% 61mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	19% 287mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.34% 86.5g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Artichokes VS Canned Asparagus per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Artichokes versus 100 g of Canned Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cooked Frozen Artichokes have 1.6 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.2 times more Vitamin B9 than Canned Asparagus.
• While 100 g of Canned Asparagus Solids contain 41 times more Vitamin A, 1.3 times more Vitamin B6, 3.7 times more Vitamin C, 7.6 times more Vitamin E and 3.3 times more Vitamin K than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Canned Asparagus provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Cooked Frozen Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Artichokes as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Artichokes vs Canned Asparagus:

• 100 grams of Cooked Frozen Artichokes have 1.3 times more Calcium, 3.1 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Potassium than Canned Asparagus.
• While 100 g of Canned Asparagus Solids contain 1.6 times more Copper, 3.3 times more Iron, 8.5 times more Selenium and 5.4 times more Sodium than Boiled and Drained Frozen Artichokes.
• Both Cooked Frozen Artichokes and Canned Asparagus contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Cooked Frozen Artichokes lack sufficient amounts of Selenium
• 100 grams of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Artichokes have 3.9 times more Omega 3, 3.7 times more Carbohydrate, 2.9 times more Fiber and 1.5 times more Protein than Canned Asparagus.
• 100 grams of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Boiled and Drained Frozen Artichokes as well as Canned Asparagus Solids provide inadequate amounts of Energy and Omega 6 in 100 grams.