Comparing Nutrients in 100 grams Arrowhead VS Asparagus

Macros Ratio

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

Macro Nutrients

	Arrowhead	Asparagus	Recommended Dietary Allowance
Energy	3.4% 99kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	3% 3.88g	130g per day for Men 19-50 years
Sugars	NA	2.6% 1.88g	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	1.38% 1g	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	% 0.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	NA	5.53% 2.1g	38g per day for Men 19-50 years
Protein	9.5% 5.33g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Arrowhead	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7% 0.091mg	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	3.5% 14μg	13% 52μg	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	1.22% 1.1mg	6.22% 5.6mg	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	NA	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.7% 41.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arrowhead	Asparagus	Recommended Dietary Allowance
Calcium	1% 10mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	21% 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	32% 2.57mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	6.87% 0.16mg	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	25% 174mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	27% 922mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	1.96% 72.5g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Arrowhead VS Asparagus per 100 g

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

Lets compare vitamin content per 100 grams of Arrowhead vs Asparagus:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Arrowhead vs Asparagus:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Arrowhead lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

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