Comparing Nutrients in 5 ounces Artichokes VS Cooked Arrowhead

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cooked Arrowhead	22%	1%	77%

Macro Nutrients

	Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	NA	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	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	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	20% 7.65g	NA	38g per day for Men 19-50 years
Protein	8.28% 4.64g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	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	8.5% 0.1mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	24% 96μg	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	18.4% 16.6mg	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

	Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	22.7% 1.8mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	18.2% 128mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	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	8.9% 133mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.25% 120g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Cooked Arrowhead per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Artichokes vs Cooked Arrowhead:

• 5 ounces of Artichokes have 7.6 times more Vitamin B9 and 39 times more Vitamin C than Cooked Arrowhead.
• While 5 oz of Boiled and Drained Arrowhead contain 2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Artichokes.
• Both Artichokes and Cooked Arrowhead provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Cooked Arrowhead have insufficient amounts of Vitamin C
• Both Raw 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 Artichokes vs Cooked Arrowhead:

• 5 ounces of Artichokes have 6.3 times more Calcium, 1.7 times more Copper, 1.2 times more Magnesium, 5.2 times more Sodium and 2.2 times more Zinc than Cooked Arrowhead.
• While 5 oz of Boiled and Drained Arrowhead contain 2.2 times more Phosphorus and 2.4 times more Potassium than Raw Artichokes.
• Both Artichokes and Cooked Arrowhead contain similar levels of Iron, Manganese and Water per five ounces.
• 5 ounces of Cooked Arrowhead lack sufficient amounts of Calcium
• Both Raw 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 1.7 times more Energy, 1.5 times more Carbohydrate and 1.4 times more Protein than Raw Artichokes.
• 5 ounces of Artichokes provide inadequate amounts of Energy