Comparing Nutrients in 14 ounces Cooked Arrowhead VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead	22%	1%	77%
Asparagus	35%	4%	61%

Macro Nutrients

	Cooked Arrowhead	Asparagus	Recommended Dietary Allowance
Energy	10.7% 310kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.46g	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	5.47% 3.97g	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	% 2.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	32% 18g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.8mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	27.8% 0.36mg	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	8.93% 35.7μg	51.6% 206μg	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	1.32% 1.2mg	24.7% 22.2mg	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	NA	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	138% 165μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead	Asparagus	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	83.3% 0.75mg	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	60% 4.8mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	27.3% 0.63mg	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	112% 782mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	103% 3497mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	8.27% 306g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead VS Asparagus per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Arrowhead versus 14 oz of Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Arrowhead vs Asparagus:

• 14 ounces of Cooked Arrowhead have 1.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Asparagus.
• While 14 oz of Raw Asparagus contain more Vitamin A, 2.4 times more Vitamin B2, 5.8 times more Vitamin B9 and 18.7 times more Vitamin C than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Asparagus provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Cooked Arrowhead have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Arrowhead as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Arrowhead vs Asparagus:

• 14 ounces of Cooked Arrowhead have 3.5 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus and 4.4 times more Potassium than Asparagus.
• While 14 oz of Raw Asparagus contain 3.4 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 3.8 times more Selenium and 2.5 times more Zinc than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Asparagus contain similar levels of Water per 14 ounces.
• 14 ounces of Cooked Arrowhead lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Arrowhead have 3.9 times more Energy, 4.2 times more Carbohydrate and 2 times more Protein than Asparagus.
• 14 ounces of Asparagus provide inadequate amounts of Energy