Comparing Nutrients in 100 calories Cooked Asparagus VS Artichokes

Weight per 100 calories

• Cooked Asparagus: 455g
• Artichokes: 213g

Raw Artichokes have 2.1 times more energy per unit of mass than Boiled and Drained Asparagus, which is low in comparison to other foods. Cooked Asparagus having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Asparagus or Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Artichokes	23%	2%	75%

Macro Nutrients

	Cooked Asparagus	Artichokes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	2.26% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	2.9% 2.1g	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	4.95% 3.6g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	19.5% 11g	12.4% 6.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Artichokes	Recommended Dietary Allowance
Vitamin A	25.3% 227μg	0.24% 2.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	19% 0.25mg	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	169% 677μg	36% 145μg	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	39% 35mg	27.7% 25mg	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	45.5% 6.8mg	2.7% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	26.2% 31.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Artichokes	Recommended Dietary Allowance
Calcium	10.5% 105mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	54.6% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	51.7% 4.14mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	15% 63.6mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	23.7% 0.54mg	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	35% 245mg	27.4% 191mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	23% 787mg	3400mg per day for Men 19-50 years
Selenium	50.4% 27.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	9.48% 1.04mg	11mg per day for Men 19-50 years
Water	11.4% 421g	4.9% 181g	3700g per day for Men 19-50 years

Cooked Asparagus VS Artichokes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Asparagus or Artichokes?

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

• 100 calories of Cooked Asparagus have 106.8 times more Vitamin A, 4.8 times more Vitamin B1, 4.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 4.7 times more Vitamin B9, 1.4 times more Vitamin C, 16.9 times more Vitamin E and 7.3 times more Vitamin K than Artichokes.
• 100 calories of Artichokes have insufficient amounts of Vitamin A
• Both Boiled and Drained Asparagus as well as Raw Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Asparagus vs Artichokes:

• 100 calories of Cooked Asparagus have 1.5 times more Copper, 1.5 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 65.2 times more Selenium, 2.6 times more Zinc and 2.3 times more Water than Artichokes.
• While 100 kcal of Raw Artichokes contain 2 times more Magnesium and 3.1 times more Sodium than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Artichokes contain similar levels of Calcium per 100 calories.
• 100 calories of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Asparagus have 3.6 times more Omega 3, 3.5 times more Omega 6, 2.8 times more Sugars and 1.6 times more Protein than Artichokes.
• While 100 kcal of Raw Artichokes contain 1.3 times more Fiber than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Artichokes offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Artichokes provide inadequate amounts of Omega 6