Comparing Nutrients in 1 pound Cooked Arrowhead VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead	22%	1%	77%
Asparagus	35%	4%	61%

Macro Nutrients

	Cooked Arrowhead	Asparagus	Recommended Dietary Allowance
Energy	12.2% 354kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73.2g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.53g	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	6.26% 4.54g	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	% 2.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.04g	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	31.8% 0.41mg	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	10.2% 41μg	59% 236μg	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	1.5% 1.36mg	28.2% 25.4mg	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	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead	Asparagus	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	95% 0.86mg	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	68.6% 5.5mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	31% 0.72mg	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	128% 894mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	118% 3996mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.45% 350g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead VS Asparagus per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Arrowhead vs Asparagus:

• 1 pound of Cooked Arrowhead has 1.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Asparagus.
• While 1 lb of Raw Asparagus contains more Vitamin A, 2.4 times more Vitamin B2, 5.8 times more Vitamin B9 and 18.7 times more Vitamin C than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Asparagus provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Cooked Arrowhead have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Arrowhead as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Arrowhead vs Asparagus:

• 1 pound of Cooked Arrowhead has 3.5 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus and 4.4 times more Potassium than Asparagus.
• While 1 lb of Raw Asparagus contains 3.4 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 3.8 times more Selenium and 2.5 times more Zinc than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Asparagus contain similar levels of Water per one pound.
• 1 pound of Cooked Arrowhead lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Arrowhead has 3.9 times more Energy, 4.2 times more Carbohydrate and 2 times more Protein than Asparagus.
• 1 pound of Asparagus provide inadequate amounts of Energy