Comparing Nutrients in 1 kilogram Arrowhead VS Cooked Artichokes

Macros Ratio

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

Macro Nutrients

	Arrowhead	Cooked Artichokes	Recommended Dietary Allowance
Energy	34% 990kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	NA	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 202g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.9g	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	0.28% 0.2g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 7.3g	g per day for Men 19-50 years
Fiber	NA	150% 57g	38g per day for Men 19-50 years
Protein	95% 53.3g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Arrowhead	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	62.3% 0.81mg	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	35% 140μg	223% 890μg	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	12.2% 11mg	82.2% 74mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arrowhead	Cooked Artichokes	Recommended Dietary Allowance
Calcium	10% 100mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	141% 1.27mg	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	321% 25.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	98% 2.25mg	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	249% 1740mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	271% 9220mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19.6% 725g	22.7% 841g	3700g per day for Men 19-50 years

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

• Raw Arrowhead has 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.
• While Boiled and Drained Artichokes contain 6.4 times more Vitamin B9 and 6.7 times more Vitamin C than Raw Arrowhead.
• Both Raw Arrowhead and Boiled and Drained Artichokes have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Arrowhead as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Arrowhead vs Cooked Artichokes:

• Raw Arrowhead has 1.3 times more Copper, 4.2 times more Iron, 1.2 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 3.2 times more Potassium and 3.5 times more Selenium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.1 times more Calcium, 2.7 times more Sodium and 1.4 times more Zinc than Raw Arrowhead.
• Both Raw Arrowhead and Boiled and Drained Artichokes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Arrowhead has 1.9 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Artichokes.
• Both Raw Arrowhead as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.