Comparing Nutrients in 5 ounces Cooked Artichokes VS 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	2.6% 75kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	0.039% 0.028g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	NA	38g per day for Men 19-50 years
Protein	7.3% 4.1g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	22.5% 0.29mg	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	31.5% 126μg	3.2% 12.8μg	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	11.7% 10.5mg	0.47% 0.43mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	21.3% 0.19mg	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	11% 0.86mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	17.6% 0.4mg	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	14.8% 103mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	36.7% 1249mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.67% 85mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.22% 119g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Cooked Arrowhead per 5 oz

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

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

• 5 ounces of Cooked Artichokes have 1.5 times more Vitamin B2, 9.9 times more Vitamin B9 and 24.7 times more Vitamin C than Cooked Arrowhead.
• While 5 oz of Boiled and Drained Arrowhead contain 2.9 times more Vitamin B1, 1.9 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Cooked Arrowhead provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces 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 five ounces.

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

• 5 ounces of Cooked Artichokes have 3 times more Calcium, 3.3 times more Sodium and 1.8 times more Zinc than Cooked Arrowhead.
• While 5 oz of Boiled and Drained Arrowhead contain 2 times more Iron, 1.3 times more Manganese, 2.7 times more Phosphorus and 3.1 times more Potassium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Cooked Arrowhead contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Arrowhead contain 1.5 times more Energy, 1.4 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Artichokes.
• 5 ounces of Cooked Artichokes provide inadequate amounts of Energy