Comparing Nutrients in 100 grams Asparagus VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Asparagus	Cooked Artichokes	Recommended Dietary Allowance
Energy	0.69% 20kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.88g	9.2% 12g	130g per day for Men 19-50 years
Sugars	2.6% 1.88g	1.37% 0.99g	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	1.38% 1g	0.028% 0.02g	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	% 0.65g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.73g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	15% 5.7g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	5.16% 2.9g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.1% 0.98mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	6.23% 0.081mg	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	13% 52μg	22.3% 89μg	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	6.22% 5.6mg	8.22% 7.4mg	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	7.53% 1.13mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.6μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Artichokes	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	14% 0.13mg	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	26.8% 2.14mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	6.87% 0.16mg	9.8% 0.23mg	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	7.43% 52mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Cooked Artichokes per 100 g

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

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

• 100 grams of Asparagus have 38 times more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin E and 2.8 times more Vitamin K than Cooked Artichokes.
• While 100 g of Boiled and Drained Artichokes contain 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Cooked Artichokes provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Cooked Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Asparagus as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Asparagus vs Cooked Artichokes:

• 100 grams of Asparagus have 1.5 times more Copper, 3.5 times more Iron, 11.5 times more Selenium and 1.4 times more Zinc than Cooked Artichokes.
• While 100 g of Boiled and Drained Artichokes contain 3 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 30 times more Sodium than Raw Asparagus.
• Both Asparagus and Cooked Artichokes contain similar levels of Calcium and Water per 100 grams.
• 100 grams of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Asparagus have 1.9 times more Sugars than Cooked Artichokes.
• While 100 g of Boiled and Drained Artichokes contain 3.8 times more Omega 3, 3.1 times more Carbohydrate, 2.7 times more Fiber and 1.3 times more Protein than Raw Asparagus.
• 100 grams of Asparagus provide inadequate amounts of Omega 3
• Both Raw Asparagus as well as Boiled and Drained Artichokes provide inadequate amounts of Energy and Omega 6 in 100 grams.