Comparing Nutrients in 1 kilogram Cooked Arrowhead VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead	22%	1%	77%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cooked Arrowhead	Frozen Artichokes	Recommended Dietary Allowance
Energy	27% 780kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	NA	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	NA	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	59.6% 77.5g	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	103% 39g	38g per day for Men 19-50 years
Protein	80% 45g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.5% 11.6mg	53.8% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.8% 4.5mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	63% 0.82mg	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	315% 1260μg	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	59% 53mg	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	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	Frozen Artichokes	Recommended Dietary Allowance
Calcium	7% 70mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	60% 0.54mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	106% 2.43mg	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	281% 1970mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	259% 8810mg	73% 2480mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	21% 771g	24% 886g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead VS Frozen Artichokes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Arrowhead vs Frozen Artichokes:

• 1 kilogram of Cooked Arrowhead has 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Frozen Artichokes.
• While 1 kg of Frozen Artichokes, Unprepared contains 2.3 times more Vitamin B2, 14 times more Vitamin B9 and 17.7 times more Vitamin C than Boiled and Drained Arrowhead.
• 1 kilogram of Cooked Arrowhead have insufficient amounts of Vitamin C
• Both Boiled and Drained Arrowhead as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Arrowhead vs Frozen Artichokes:

• 1 kilogram of Cooked Arrowhead has 2.5 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 3.4 times more Phosphorus and 3.6 times more Potassium than Frozen Artichokes.
• While 1 kg of Frozen Artichokes, Unprepared contains 2.6 times more Sodium and 1.5 times more Zinc than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Frozen Artichokes contain similar levels of Manganese and Water per one kilogram.
• Both Boiled and Drained Arrowhead as well as Frozen Artichokes, Unprepared lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Arrowhead has 2.1 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Protein than Frozen Artichokes.
• 1 kilogram of Frozen Artichokes provide inadequate amounts of Energy