Comparing Nutrients in 100 grams Cooked Arrowhead VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead	22%	1%	77%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cooked Arrowhead	Frozen Artichokes	Recommended Dietary Allowance
Energy	2.7% 78kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	NA	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	5.96% 7.75g	130g per day for Men 19-50 years
Sugars	NA	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	NA	10.3% 3.9g	38g per day for Men 19-50 years
Protein	8% 4.5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6.3% 0.082mg	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	2.25% 9μg	31.5% 126μg	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	0.33% 0.3mg	5.9% 5.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead	Frozen Artichokes	Recommended Dietary Allowance
Calcium	0.7% 7mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	6% 0.054mg	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	10.6% 0.24mg	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	28% 197mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.1% 77g	2.4% 88.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead VS Frozen Artichokes per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Arrowhead versus 100 g of Frozen Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Arrowhead vs Frozen Artichokes:

• 100 grams of Cooked Arrowhead have 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Frozen Artichokes.
• While 100 g of Frozen Artichokes, Unprepared contain 2.3 times more Vitamin B2, 14 times more Vitamin B9 and 17.7 times more Vitamin C than Boiled and Drained Arrowhead.
• 100 grams of Cooked Arrowhead have insufficient amounts of Vitamin C
• Both Boiled and Drained Arrowhead as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Arrowhead vs Frozen Artichokes:

• 100 grams of Cooked Arrowhead have 2.5 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 3.4 times more Phosphorus and 3.6 times more Potassium than Frozen Artichokes.
• While 100 g of Frozen Artichokes, Unprepared contain 2.6 times more Sodium and 1.5 times more Zinc than Boiled and Drained Arrowhead.
• Both Cooked Arrowhead and Frozen Artichokes contain similar levels of Manganese and Water per 100 grams.
• Both Boiled and Drained Arrowhead as well as Frozen Artichokes, Unprepared lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Arrowhead have 2.1 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Protein than Frozen Artichokes.
• 100 grams of Frozen Artichokes provide inadequate amounts of Energy