Comparing Nutrients in 100 calories Cooked Frozen Artichokes with Salt VS Cooked Frozen Asparagus with Salt

Weight per 100 calories

• Cooked Frozen Artichokes with Salt: 222g
• Cooked Frozen Asparagus with Salt: 556g

Cooked Frozen Artichokes with Salt have 2.5 times more energy per 100g than Cooked Frozen Asparagus with Salt. It has low energy density when compared to other foods. Boiled Frozen Asparagus, drained with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Artichokes with Salt or Cooked Frozen Asparagus with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.4% 2.33g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.26g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	2.45% 1.78g	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	27% 10.2g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	0.25% 2.22μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.55% 0.11mg	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	66% 264μg	188% 750μg	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	12.3% 11mg	151% 136mg	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	2.37% 0.36mg	44.4% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	370% 444μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	4.67% 46.7mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	65% 0.58mg	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	15.6% 1.24mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	34% 0.78mg	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	19.4% 136mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	28% 956mg	3400mg per day for Men 19-50 years
Selenium	0.81% 0.44μg	39.4% 21.7μg	55μg per day for Men 19-50 years
Sodium	43% 642mg	89% 1333mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	5.2% 192g	14% 523g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Artichokes with Salt vs Cooked Frozen Asparagus with Salt:

• Boiled Frozen Artichokes, drained with Salt have 1.7 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain 100 times more Vitamin A, 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B5, 2.8 times more Vitamin B9, 12.2 times more Vitamin C, 18.8 times more Vitamin E and 15.9 times more Vitamin K than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Artichokes with Salt vs Cooked Frozen Asparagus with Salt:

• Boiled Frozen Artichokes, drained with Salt have 1.2 times more Magnesium than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain 2.1 times more Calcium, 4.3 times more Copper, 2.5 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium, 48.8 times more Selenium, 2.1 times more Sodium, 2.8 times more Zinc and 2.7 times more Water than Boiled Frozen Artichokes, drained with Salt.

Comparison of macro-nutrients per 100 calories:

• Boiled Frozen Artichokes, drained with Salt have 2.4 times more Omega 3 and 1.9 times more Carbohydrate than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain 2.1 times more Fat, 2 times more Saturated Fat, 2.8 times more Omega 6 and 2.4 times more Protein than Boiled Frozen Artichokes, drained with Salt.
• Both Boiled Frozen Artichokes, drained with Salt and Boiled Frozen Asparagus, drained with Salt have similar amounts of Energy, Sugars and Fiber per 100 kcal.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.