Comparing Nutrients in 14 ounces Cooked Artichokes VS Arrowhead

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Arrowhead	20%	2%	78%

Macro Nutrients

	Cooked Artichokes	Arrowhead	Recommended Dietary Allowance
Energy	7.25% 210kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	61.8% 80.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	NA	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	0.11% 0.079g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	NA	38g per day for Men 19-50 years
Protein	20.5% 11.5g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Arrowhead	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	41% 6.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	47.5% 2.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	79.4% 1.03mg	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	88.3% 353μg	14% 55.6μg	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	32.6% 29.4mg	4.85% 4.37mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Arrowhead	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	75.4% 0.68mg	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	30.3% 2.42mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	62% 1.43mg	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	41.4% 290mg	99% 691mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	108% 3659mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9% 334g	7.77% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Arrowhead per 14 oz

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

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

• 14 ounces of Cooked Artichokes have 1.2 times more Vitamin B2, 6.4 times more Vitamin B9 and 6.7 times more Vitamin C than Arrowhead.
• While 14 oz of Raw Arrowhead contain 3.4 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.2 times more Vitamin B6 than Boiled and Drained Artichokes.
• 14 ounces of Arrowhead have insufficient amounts of Vitamin C
• Both Boiled and Drained Artichokes as well as Raw Arrowhead have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Artichokes vs Arrowhead:

• 14 ounces of Cooked Artichokes have 2.1 times more Calcium, 2.7 times more Sodium and 1.4 times more Zinc than Arrowhead.
• While 14 oz of Raw Arrowhead contain 1.3 times more Copper, 4.2 times more Iron, 1.6 times more Manganese, 2.4 times more Phosphorus and 3.2 times more Potassium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Arrowhead contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Arrowhead lack sufficient amounts of Calcium
• Both Boiled and Drained Artichokes as well as Raw Arrowhead lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Arrowhead contain 1.9 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Artichokes.
• 14 ounces of Cooked Artichokes provide inadequate amounts of Energy