Comparing Nutrients in 5 ounces Cooked Arrowhead VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead	22%	1%	77%
Asparagus	35%	4%	61%

Macro Nutrients

	Cooked Arrowhead	Asparagus	Recommended Dietary Allowance
Energy	3.8% 111kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.33% 0.057g	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	4.23% 5.5g	130g per day for Men 19-50 years
Sugars	NA	3.68% 2.66g	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	1.96% 1.4g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0.33g	g per day for Men 19-50 years
Fiber	NA	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	8.66% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	9.92% 0.13mg	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	18.4% 73.7μg	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	0.47% 0.43mg	8.8% 7.94mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead	Asparagus	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	29.8% 0.27mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	9.74% 0.22mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	36.7% 1249mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead VS Asparagus per 5 oz

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

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

• 5 ounces of Cooked Arrowhead have 1.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Asparagus.
• While 5 oz of Raw Asparagus contain more Vitamin A, 2.4 times more Vitamin B2, 5.8 times more Vitamin B9 and 18.7 times more Vitamin C than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Asparagus provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Cooked Arrowhead have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Arrowhead as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Arrowhead vs Asparagus:

• 5 ounces of Cooked Arrowhead have 3.5 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus and 4.4 times more Potassium than Asparagus.
• While 5 oz of Raw Asparagus contain 3.4 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 3.8 times more Selenium and 2.5 times more Zinc than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Asparagus contain similar levels of Water per five ounces.
• 5 ounces of Cooked Arrowhead lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Arrowhead have 3.9 times more Energy, 4.2 times more Carbohydrate and 2 times more Protein than Asparagus.
• 5 ounces of Asparagus provide inadequate amounts of Energy