Comparing Nutrients in 100 grams Canned Asparagus VS Cooked Frozen Artichokes

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Canned Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	6.78% 0.061mg	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	23% 1.83mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	12% 0.27mg	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	6.14% 43mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	19% 287mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.34% 86.5g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Frozen Artichokes contain 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 Solids.
• 100 grams of Canned Asparagus provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Asparagus Solids as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in 100 grams.