Comparing Nutrients in 100 grams Cooked Artichokes with Salt VS Cooked Arrowhead with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes with Salt	19%	5%	76%
Cooked Arrowhead with Salt	22%	1%	77%

Macro Nutrients

	Cooked Artichokes with Salt	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.76% 11.4g	12.4% 16g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	0.028% 0.02g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	NA	38g per day for Men 19-50 years
Protein	5.16% 2.9g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes with Salt	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	16% 0.21mg	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	22.3% 89μg	2.25% 9μg	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	8.22% 7.4mg	0.33% 0.3mg	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	1.27% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes with Salt	Cooked Arrowhead with Salt	Recommended Dietary Allowance
Calcium	2.1% 21mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	15% 0.14mg	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	7.63% 0.61mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	12.4% 0.29mg	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	10.4% 73mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.1% 77g	3700g per day for Men 19-50 years

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

• Boiled and Drained Artichokes with Salt have 1.5 times more Vitamin B2, 9.9 times more Vitamin B9 and 24.7 times more Vitamin C than Boiled and Drained Arrowhead with Salt.
• While Boiled and Drained Arrowhead with Salt contains 2.9 times more Vitamin B1, 1.9 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled and Drained Artichokes with Salt.
• Both Boiled and Drained Artichokes with Salt and Boiled and Drained Arrowhead with Salt have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Artichokes with Salt as well as Boiled and Drained Arrowhead with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Artichokes with Salt vs Cooked Arrowhead with Salt:

• Boiled and Drained Artichokes with Salt have 3 times more Calcium and 1.8 times more Zinc than Boiled and Drained Arrowhead with Salt.
• While Boiled and Drained Arrowhead with Salt contains 2 times more Iron, 1.3 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium and 3 times more Selenium than Boiled and Drained Artichokes with Salt.
• Both Boiled and Drained Artichokes with Salt and Boiled and Drained Arrowhead with Salt have similar amounts of Copper, Magnesium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Arrowhead with Salt contains 1.5 times more Energy, 1.4 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Artichokes with Salt.
• Both Boiled and Drained Artichokes with Salt as well as Boiled and Drained Arrowhead with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.