Comparing Nutrients in 100 grams Asparagus VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	0.69% 20kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	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	3% 3.88g	7.06% 9.2g	130g per day for Men 19-50 years
Sugars	2.6% 1.88g	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	1.38% 1g	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	% 0.65g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	12% 4.6g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	5.55% 3.1g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Frozen 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	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.1% 0.98mg	5.7% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	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	13% 52μg	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	6.22% 5.6mg	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	7.53% 1.13mg	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.6μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	26.8% 2.14mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	6.87% 0.16mg	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	7.43% 52mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	7.76% 264mg	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	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.34% 86.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Cooked Frozen Artichokes per 100 g

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

• 100 grams of Asparagus have 38 times more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B5, 7.1 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 2.3 times more Vitamin B9 than Raw Asparagus.
• Both Asparagus and Cooked Frozen Artichokes provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 100 grams.
• 100 grams of Cooked Frozen Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Asparagus 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 Asparagus vs Cooked Frozen Artichokes:

• 100 grams of Asparagus have 3.1 times more Copper, 3.8 times more Iron, 11.5 times more Selenium and 1.5 times more Zinc than Cooked Frozen Artichokes.
• While 100 g of Boiled and Drained Frozen Artichokes contain 2.2 times more Magnesium, 1.7 times more Manganese, 1.3 times more Potassium and 26.5 times more Sodium than Raw Asparagus.
• Both Asparagus and Cooked Frozen Artichokes contain similar levels of Calcium, Phosphorus and Water per 100 grams.
• 100 grams of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Asparagus have 2.2 times more Sugars than Cooked Frozen Artichokes.
• While 100 g of Boiled and Drained Frozen Artichokes contain 5.9 times more Omega 3, 2.4 times more Carbohydrate, 2.2 times more Fiber and 1.4 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 Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in 100 grams.