Comparing Nutrients in 100 grams Frozen Artichokes VS Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Frozen Artichokes	Frozen Asparagus	Recommended Dietary Allowance
Energy	1.3% 38kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.96% 7.75g	3.15% 4.1g	130g per day for Men 19-50 years
Sugars	NA	NA	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	10.3% 3.9g	5% 1.9g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	5.22% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	8.54% 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	31.5% 126μg	47.8% 191μg	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	5.9% 5.3mg	35.3% 32mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Frozen Asparagus	Recommended Dietary Allowance
Calcium	1.9% 19mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	15.2% 0.14mg	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	6.25% 0.5mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	8.83% 0.2mg	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	8.3% 58mg	9.14% 64mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	7.44% 253mg	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	3.13% 47mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Artichokes VS Frozen Asparagus per 100 g

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

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

• 100 g of Frozen Asparagus, Unprepared contain 5.9 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 6 times more Vitamin C than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Frozen Asparagus provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Frozen Artichokes have insufficient amounts of Vitamin A
• Both Frozen Artichokes, Unprepared as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Artichokes have 1.9 times more Magnesium and 5.9 times more Sodium than Frozen Asparagus.
• While 100 g of Frozen Asparagus, Unprepared contain 1.3 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 8.5 times more Selenium and 1.8 times more Zinc than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Frozen Asparagus contain similar levels of Manganese, Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Frozen Artichokes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Artichokes have 9.8 times more Omega 3, 1.9 times more Carbohydrate and 2.1 times more Fiber than Frozen Asparagus.
• Both Frozen Artichokes and Frozen Asparagus offer comparable quantities of Protein per 100 grams.
• 100 grams of Frozen Asparagus provide inadequate amounts of Omega 3
• Both Frozen Artichokes, Unprepared as well as Frozen Asparagus, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.