Comparing Nutrients in 1 pound 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	8.3% 240kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	56.3% 73.2g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	0.13% 0.091g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	68% 26g	NA	38g per day for Men 19-50 years
Protein	23.4% 13g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	72% 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	101% 404μg	10.2% 41μg	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	37.3% 33.6mg	1.5% 1.36mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	9.53% 95mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	68% 0.61mg	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	34.6% 2.77mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	56.2% 1.3mg	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	47.3% 331mg	128% 894mg	700mg per day for Men 19-50 years
Potassium	38% 1297mg	118% 3996mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.3% 381g	9.45% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Cooked Arrowhead per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Cooked Artichokes has 3 times more Calcium, 3.3 times more Sodium and 1.8 times more Zinc than Cooked Arrowhead.
• While 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound of Cooked Artichokes provide inadequate amounts of Energy