Comparing Nutrients in 1 kilogram Cooked Arrowhead with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead with Salt	22%	1%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Arrowhead with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	27% 780kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	118% 45g	38g per day for Men 19-50 years
Protein	80% 45g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.5% 11.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.8% 4.5mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	71.5% 0.93mg	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	22.5% 90μg	75% 300μg	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	3.33% 3mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	7% 70mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	63.3% 0.57mg	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	151% 12mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	NA	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	281% 1970mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	259% 8810mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21% 771g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead with Salt VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Arrowhead with Salt versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Arrowhead with Salt vs Oranges with Peel :

• 1 kilogram of Cooked Arrowhead with Salt has 1.4 times more Vitamin B1, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.3 times more Vitamin B9 and 236.7 times more Vitamin C than Boiled and Drained Arrowhead with Salt.
• Both Cooked Arrowhead with Salt and Oranges with Peel provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Arrowhead with Salt have insufficient amounts of Vitamin C
• Both Boiled and Drained Arrowhead with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Arrowhead with Salt vs Oranges with Peel :

• 1 kilogram of Cooked Arrowhead with Salt has 2.4 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 9 times more Phosphorus, 4.5 times more Potassium, 127 times more Sodium and 2 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 10 times more Calcium than Boiled and Drained Arrowhead with Salt.
• Both Cooked Arrowhead with Salt and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Arrowhead with Salt lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained Arrowhead with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Arrowhead with Salt has 1.2 times more Energy and 3.5 times more Protein than Oranges with Peel .
• Both Cooked Arrowhead with Salt and Oranges with Peel offer comparable quantities of Carbohydrate per one kilogram.