Comparing Nutrients in 500 calories Cooked Artichokes VS Cooked Arrowhead

Weight per 500 calories

• Cooked Artichokes: 943g
• Cooked Arrowhead: 641g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.33% 0.75g	NA	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	5.83% 0.99g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.7% 113g	79.6% 103g	130g per day for Men 19-50 years
Sugars	13% 9.34g	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	0.26% 0.19g	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	% 2.26g	NA	g per day for Men 19-50 years
Sucrose	% 6.9g	NA	g per day for Men 19-50 years
Fiber	142% 53.8g	NA	38g per day for Men 19-50 years
Protein	48.7% 27.3g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	1.05% 9.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.6% 0.84mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.3% 2.26mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.8% 0.76mg	102% 1.32mg	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	210% 840μg	14.4% 57.7μg	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	77.6% 70mg	2.14% 1.92mg	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% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 140μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	20% 198mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	96% 0.87mg	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	72% 5.75mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	94% 396mg	74.8% 314mg	420mg per day for Men 19-50 years
Manganese	92% 2.12mg	79.4% 1.83mg	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	98% 689mg	180% 1263mg	700mg per day for Men 19-50 years
Potassium	79.4% 2698mg	166% 5647mg	3400mg per day for Men 19-50 years
Selenium	3.43% 1.9μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	21.4% 793g	13.4% 494g	3700g per day for Men 19-50 years

Cooked Artichokes VS Cooked Arrowhead Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Artichokes or Cooked Arrowhead?

Lets compare vitamin content per 500 calories of Cooked Artichokes vs Cooked Arrowhead:

• 500 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 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cooked Artichokes vs Cooked Arrowhead:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Boiled and Drained Artichokes and Boiled and Drained Arrowhead have similar amounts of macro-nutrients per 500 kcal
• Both Cooked Artichokes and Cooked Arrowhead offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.