Comparing Nutrients in 5 ounces Cooked Arrowhead VS Arrowhead

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead	22%	1%	77%
Arrowhead	20%	2%	78%

Macro Nutrients

	Cooked Arrowhead	Arrowhead	Recommended Dietary Allowance
Energy	3.8% 111kcal	4.84% 140kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	22% 28.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	11.4% 6.36g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead	Arrowhead	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	28.3% 0.37mg	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	3.2% 12.8μg	4.96% 20μg	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	0.47% 0.43mg	1.73% 1.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead	Arrowhead	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	27% 0.24mg	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	21.4% 1.7mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	22% 0.51mg	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	40% 279mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	36.7% 1249mg	38.4% 1307mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.95% 109g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead VS Arrowhead per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Arrowhead versus 5 oz of Arrowhead to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Arrowhead vs Arrowhead:

• 5 oz of Raw Arrowhead contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Arrowhead provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Boiled and Drained Arrowhead as well as Raw Arrowhead have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Arrowhead vs Arrowhead:

• 5 oz of Raw Arrowhead contain 1.3 times more Copper, 2.1 times more Iron, 1.3 times more Manganese and 1.3 times more Zinc than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Arrowhead contain similar levels of Magnesium, Phosphorus and Potassium per five ounces.
• Both Boiled and Drained Arrowhead as well as Raw Arrowhead lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Arrowhead contain 1.3 times more Energy and 1.3 times more Carbohydrate than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Arrowhead offer comparable quantities of Protein per five ounces.