Comparing Nutrients in 1 kilogram Cooked Artichokes VS Cooked Arrowhead

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Cooked Arrowhead	22%	1%	77%

Macro Nutrients

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Energy	18.3% 530kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	NA	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	124% 161g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	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	0.28% 0.2g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 7.3g	NA	g per day for Men 19-50 years
Fiber	150% 57g	NA	38g per day for Men 19-50 years
Protein	51.6% 29g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	89.8% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	158% 2.06mg	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	223% 890μg	22.5% 90μg	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	82.2% 74mg	3.33% 3mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	21% 210mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	150% 1.35mg	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	76.3% 6.1mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	124% 2.85mg	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	104% 730mg	281% 1970mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	259% 8810mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	22.7% 841g	21% 771g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Cooked Arrowhead per 1 kg

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

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

• 1 kilogram of Cooked Artichokes has 1.5 times more Vitamin B2, 9.9 times more Vitamin B9 and 24.7 times more Vitamin C than Cooked Arrowhead.
• While 1 kg of Boiled and Drained Arrowhead contains 2.9 times more Vitamin B1, 1.9 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Cooked Arrowhead provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Arrowhead have insufficient amounts of Vitamin C
• Both Boiled and Drained Artichokes as well as Boiled and Drained Arrowhead have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Artichokes has 3 times more Calcium, 3.3 times more Sodium and 1.8 times more Zinc than Cooked Arrowhead.
• While 1 kg of Boiled and Drained Arrowhead contains 2 times more Iron, 1.3 times more Manganese, 2.7 times more Phosphorus and 3.1 times more Potassium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Cooked Arrowhead contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Cooked Arrowhead lack sufficient amounts of Calcium
• Both Boiled and Drained Artichokes as well as Boiled and Drained Arrowhead lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Arrowhead contains 1.5 times more Energy, 1.4 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Artichokes.
• 1 kilogram of Cooked Artichokes provide inadequate amounts of Energy