Comparing Nutrients in 300 calories Cooked Artichokes VS Cooked Arrowhead

Weight per 300 calories

• Cooked Artichokes: 566g
• Cooked Arrowhead: 385g

Boiled and Drained Arrowhead has 1.5 times more energy per unit of mass than Boiled and Drained Artichokes, which is average in comparison to other foods. Cooked Artichokes having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Artichokes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	13.4% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	47.8% 62g	130g per day for Men 19-50 years
Sugars	7.73% 5.6g	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	0.16% 0.11g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 4.13g	NA	g per day for Men 19-50 years
Fiber	85% 32.3g	NA	38g per day for Men 19-50 years
Protein	29.2% 16.4g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	0.63% 5.66μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	34.5% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.3% 0.46mg	61% 0.79mg	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	126% 504μg	8.65% 34.6μg	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	46.5% 42mg	1.3% 1.15mg	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	7.17% 1.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 83.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	12% 119mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	57.7% 0.52mg	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	43% 3.45mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	56.6% 238mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	47.7% 1.1mg	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	59% 413mg	108% 758mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	100% 3388mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	22.6% 340mg	4.6% 69.2mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	13% 476g	8% 296g	3700g per day for Men 19-50 years

Cooked Artichokes VS Cooked Arrowhead Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Artichokes or Cooked Arrowhead?

Lets compare vitamin content per 300 calories of Cooked Artichokes vs Cooked Arrowhead:

• 300 calories of Cooked Artichokes have 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 14.6 times more Vitamin B9 and 36.3 times more Vitamin C than Cooked Arrowhead.
• While 300 kcal of Boiled and Drained Arrowhead contain 2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Artichokes.
• 300 calories 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 300 calories.

Comparing minerals per 300 calories for Cooked Artichokes vs Cooked Arrowhead:

• 300 calories of Cooked Artichokes have 4.4 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 4.9 times more Sodium, 2.7 times more Zinc and 1.6 times more Water than Cooked Arrowhead.
• While 300 kcal of Boiled and Drained Arrowhead contain 1.3 times more Iron, 1.8 times more Phosphorus and 2.1 times more Potassium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Cooked Arrowhead contain similar levels of Manganese per 300 calories.
• 300 calories 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled and Drained Artichokes and Boiled and Drained Arrowhead have similar amounts of macro-nutrients per 300 kcal
• Both Cooked Artichokes and Cooked Arrowhead offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.