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

Weight per 100 calories

• Canned Asparagus with Liquids and Salt: 667g
• Cooked Frozen Artichokes: 222g

Boiled and Drained Frozen Artichokes have 3 times more energy per unit of mass than Canned Asparagus Solids and Liquids with Salt, which is low in comparison to other foods. Canned Asparagus with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Asparagus with Liquids and Salt or Cooked Frozen Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.83% 0.26g	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	NA	2.57% 1.87g	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	17.5% 6.67g	27% 10.2g	38g per day for Men 19-50 years
Protein	21.4% 12g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	NA	0.25% 2.22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.6% 0.59mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.67mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	15% 0.19mg	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	142% 567μg	66% 264μg	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	122% 110mg	12.3% 11mg	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	51.6% 7.73mg	2.37% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	10% 100mg	4.67% 46.7mg	1000mg per day for Men 19-50 years
Copper	79.3% 0.71mg	15% 0.14mg	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	50% 4mg	15.6% 1.24mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	26.4% 0.61mg	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	36% 253mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	0.81% 0.44μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	7.85% 118mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	17% 629g	5.2% 192g	3700g per day for Men 19-50 years

Canned Asparagus With Liquids And Salt VS Cooked Frozen Artichokes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Asparagus with Liquids and Salt or Cooked Frozen Artichokes?

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

• 100 calories of Canned Asparagus with Liquids and Salt have 2.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B5, 3.4 times more Vitamin B6, 2.1 times more Vitamin B9, 9.9 times more Vitamin C and 21.8 times more Vitamin E than Cooked Frozen Artichokes.
• Both Canned Asparagus Solids and Liquids with Salt as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Canned Asparagus with Liquids and Salt have 2.1 times more Calcium, 5.3 times more Copper, 3.2 times more Iron, 1.7 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium, 24 times more Selenium, 16.1 times more Sodium, 3.9 times more Zinc and 3.3 times more Water than Cooked Frozen Artichokes.
• Both Canned Asparagus with Liquids and Salt and Cooked Frozen Artichokes contain similar levels of Magnesium per 100 calories.
• 100 calories of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Asparagus with Liquids and Salt have 1.5 times more Omega 6 and 1.7 times more Protein than Cooked Frozen Artichokes.
• While 100 kcal of Boiled and Drained Frozen Artichokes contain 4.9 times more Omega 3 and 1.5 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Cooked Frozen Artichokes offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Asparagus with Liquids and Salt provide inadequate amounts of Omega 3