Comparing Nutrients in 7 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	3.63% 105kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	24.6% 32g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	0.055% 0.04g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 1.45g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	NA	38g per day for Men 19-50 years
Protein	10.2% 5.74g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	31.4% 0.41mg	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	44% 177μg	4.47% 18μg	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	16.3% 14.7mg	0.66% 0.6mg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Cooked Arrowhead	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	15% 1.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	24.6% 0.57mg	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	20.7% 145mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	51.4% 1748mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Cooked Arrowhead per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Artichokes vs Cooked Arrowhead:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cooked Artichokes vs Cooked Arrowhead:

• 7 ounces of Cooked Artichokes have 3 times more Calcium, 3.3 times more Sodium and 1.8 times more Zinc than Cooked Arrowhead.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Cooked Artichokes provide inadequate amounts of Energy