Comparing Nutrients in 7 ounces Arrowhead VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Arrowhead	20%	2%	78%
Asparagus	35%	4%	61%

Macro Nutrients

	Arrowhead	Asparagus	Recommended Dietary Allowance
Energy	6.77% 196kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	NA	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	NA	11% 4.17g	38g per day for Men 19-50 years
Protein	19% 10.6g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Arrowhead	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	14% 0.18mg	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	6.95% 27.8μg	25.8% 103μg	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	2.43% 2.2mg	12.3% 11mg	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	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arrowhead	Asparagus	Recommended Dietary Allowance
Calcium	2% 20mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	41.7% 0.38mg	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	63.8% 5.1mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	13.6% 0.31mg	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	49.3% 345mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.9% 144g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Arrowhead VS Asparagus per 7 oz

Compare the macro and micronutrient content in 7 oz of Arrowhead versus 7 oz of Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Arrowhead vs Asparagus:

• 7 ounces of Arrowhead have 1.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Asparagus.
• While 7 oz of Raw Asparagus contain more Vitamin A, 1.9 times more Vitamin B2, 3.7 times more Vitamin B9 and 5.1 times more Vitamin C than Raw Arrowhead.
• Both Arrowhead and Asparagus provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Arrowhead have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Arrowhead as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Arrowhead vs Asparagus:

• 7 ounces of Arrowhead have 1.2 times more Iron, 3.6 times more Magnesium, 2.3 times more Manganese, 3.3 times more Phosphorus and 4.6 times more Potassium than Asparagus.
• While 7 oz of Raw Asparagus contain 2.4 times more Calcium, 3.3 times more Selenium, 1.9 times more Zinc and 1.3 times more Water than Raw Arrowhead.
• Both Arrowhead and Asparagus contain similar levels of Copper per seven ounces.
• 7 ounces of Arrowhead lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Arrowhead have 5 times more Energy, 5.2 times more Carbohydrate and 2.4 times more Protein than Asparagus.
• 7 ounces of Asparagus provide inadequate amounts of Energy