Comparing Nutrients in 100 grams Frozen Artichokes VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Asparagus	35%	4%	61%

Macro Nutrients

	Frozen Artichokes	Asparagus	Recommended Dietary Allowance
Energy	1.3% 38kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	5.96% 7.75g	3% 3.88g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Asparagus	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	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	31.5% 126μg	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	5.9% 5.3mg	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	NA	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.7% 41.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Asparagus	Recommended Dietary Allowance
Calcium	1.9% 19mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	6.25% 0.5mg	26.8% 2.14mg	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	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	8.3% 58mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	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	3.13% 47mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Artichokes VS Asparagus per 100 g

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

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

• 100 grams of Frozen Artichokes have 2.4 times more Vitamin B9 than Asparagus.
• While 100 g of Raw Asparagus contain 4.8 times more Vitamin A, 2.5 times more Vitamin B1 and 1.5 times more Vitamin B5 than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Asparagus provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 100 grams.
• 100 grams of Frozen Artichokes have insufficient amounts of Vitamin A
• Both Frozen Artichokes, Unprepared as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Artichokes vs Asparagus:

• 100 grams of Frozen Artichokes have 1.9 times more Magnesium, 1.5 times more Manganese, 1.2 times more Potassium and 23.5 times more Sodium than Asparagus.
• While 100 g of Raw Asparagus contain 1.3 times more Calcium, 3.5 times more Copper, 4.3 times more Iron, 11.5 times more Selenium and 1.7 times more Zinc than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Asparagus contain similar levels of Phosphorus 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 4.9 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Fiber than Asparagus.
• Both Frozen Artichokes and Asparagus offer comparable quantities of Protein per 100 grams.
• 100 grams of Asparagus provide inadequate amounts of Omega 3
• Both Frozen Artichokes, Unprepared as well as Raw Asparagus provide inadequate amounts of Energy and Omega 6 in 100 grams.