Comparing Nutrients in 100 grams Artichokes VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Asparagus	35%	4%	61%

Macro Nutrients

	Artichokes	Asparagus	Recommended Dietary Allowance
Energy	1.62% 47kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	8.1% 10.5g	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	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	14.2% 5.4g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	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	6% 0.072mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.54% 1.05mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	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	17% 68μg	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	13% 11.7mg	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

	Artichokes	Asparagus	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	16% 1.28mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	13% 90mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	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	6.27% 94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Asparagus per 100 g

Compare the macro and micronutrient content in 100 g of 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 Artichokes vs Asparagus:

• 100 grams of Artichokes have 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Asparagus.
• While 100 g of Raw Asparagus contain 38 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 5.9 times more Vitamin E and 2.8 times more Vitamin K than Raw Artichokes.
• Both Artichokes and Asparagus provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Artichokes as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Artichokes vs Asparagus:

• 100 grams of Artichokes have 1.8 times more Calcium, 1.2 times more Copper, 4.3 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 47 times more Sodium than Asparagus.
• While 100 g of Raw Asparagus contain 1.7 times more Iron and 11.5 times more Selenium than Raw Artichokes.
• Both Artichokes and Asparagus contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Artichokes have 2.7 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Asparagus.
• While 100 g of Raw Asparagus contain 1.9 times more Sugars than Raw Artichokes.
• Both Raw Artichokes as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.