Comparing Nutrients in 5 ounces Cooked Arrowhead VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead	22%	1%	77%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cooked Arrowhead	Frozen Artichokes	Recommended Dietary Allowance
Energy	3.8% 111kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.18g	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	8.45% 11g	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	8.94% 0.12mg	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	44.7% 179μg	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	8.35% 7.5mg	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	Frozen Artichokes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	8.5% 0.077mg	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	15% 0.34mg	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	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	36.7% 1249mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead VS Frozen Artichokes per 5 oz

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

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

• 5 ounces of Cooked Arrowhead have 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Frozen Artichokes.
• While 5 oz of Frozen Artichokes, Unprepared contain 2.3 times more Vitamin B2, 14 times more Vitamin B9 and 17.7 times more Vitamin C than Boiled and Drained Arrowhead.
• 5 ounces of Cooked Arrowhead have insufficient amounts of Vitamin C
• Both Boiled and Drained Arrowhead as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Arrowhead vs Frozen Artichokes:

• 5 ounces of Cooked Arrowhead have 2.5 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 3.4 times more Phosphorus and 3.6 times more Potassium than Frozen Artichokes.
• While 5 oz of Frozen Artichokes, Unprepared contain 2.6 times more Sodium and 1.5 times more Zinc than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Frozen Artichokes contain similar levels of Manganese and Water per five ounces.
• Both Boiled and Drained Arrowhead as well as Frozen Artichokes, Unprepared lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Arrowhead have 2.1 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Protein than Frozen Artichokes.
• 5 ounces of Frozen Artichokes provide inadequate amounts of Energy