Comparing Nutrients in 100 grams Cooked Artichokes VS Arrowhead

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Arrowhead	20%	2%	78%

Macro Nutrients

	Cooked Artichokes	Arrowhead	Recommended Dietary Allowance
Energy	1.83% 53kcal	3.4% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.3% 0.29g	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	9.2% 12g	15.6% 20.2g	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	9.5% 5.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Arrowhead	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	20% 0.26mg	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	3.5% 14μg	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	1.22% 1.1mg	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	Arrowhead	Recommended Dietary Allowance
Calcium	2.1% 21mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	19% 0.17mg	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	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	15.7% 0.36mg	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	25% 174mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	27% 922mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.27% 84g	1.96% 72.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Arrowhead per 100 g

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

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

• 100 grams of Cooked Artichokes have 1.2 times more Vitamin B2, 6.4 times more Vitamin B9 and 6.7 times more Vitamin C than Arrowhead.
• While 100 g of Raw Arrowhead contain 3.4 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.2 times more Vitamin B6 than Boiled and Drained Artichokes.
• 100 grams of Arrowhead have insufficient amounts of Vitamin C
• Both Boiled and Drained Artichokes as well as Raw Arrowhead have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Artichokes vs Arrowhead:

• 100 grams of Cooked Artichokes have 2.1 times more Calcium, 2.7 times more Sodium and 1.4 times more Zinc than Arrowhead.
• While 100 g of Raw Arrowhead contain 1.3 times more Copper, 4.2 times more Iron, 1.6 times more Manganese, 2.4 times more Phosphorus and 3.2 times more Potassium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Arrowhead contain similar levels of Magnesium per 100 grams.
• 100 grams of Arrowhead lack sufficient amounts of Calcium
• Both Boiled and Drained Artichokes as well as Raw Arrowhead lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Arrowhead contain 1.9 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Artichokes.
• 100 grams of Cooked Artichokes provide inadequate amounts of Energy