Comparing Nutrients in 5 ounces ArrowheadVS Cooked Arrowhead

Macros Ratio

Protein Fat Carbs

Arrowhead

20%

78%

Cooked Arrowhead

22%

77%

5 oz ▼

Macro Nutrients

Arrowheadvs Cooked Arrowhead

4.84%140kcal

Energy

3.8%111kcal

140 kcalvs111 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.42%0.41g

Fat

0.15%0.14g

0.41 gvs0.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

NA gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

NA gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

NA gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22%28.7g

Carbohydrate

17.6%23g

28.7 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

NA gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.5%7.56g

Protein

11.4%6.36g

7.56 gvs6.36 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Arrowheadvs Cooked Arrowhead

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg

Vitamin B1

17%0.2mg

Thiamine

0.24 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.96%0.1mg

Vitamin B2

6.54%0.085mg

Riboflavin

0.1 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.6%2.34mg

Vitamin B3

10.3%1.64mg

Niacin, nicotinic acid, niacinamide

2.34 mgvs1.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17%0.85mg

Vitamin B5

12.7%0.64mg

Pantothenic acid

0.85 mgvs0.64 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28.3%0.37mg

Vitamin B6

22.5%0.29mg

Pyridoxine

0.37 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.96%20μg

Vitamin B9

3.2%12.8μg

Folates and Folic Acid

20 μgvs12.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.73%1.56mg

Vitamin C

0.47%0.43mg

Ascorbic acid

1.56 mgvs0.43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Arrowheadvs Cooked Arrowhead

1.4%14mg

Calcium

0.99%9.92mg

14 mgvs9.92 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg

Copper

21.3%0.19mg

0.24 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45.5%3.64mg

Iron

21.4%1.7mg

3.64 mgvs1.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.2%72.3mg

Magnesium

16.5%69.5mg

72.3 mgvs69.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22%0.51mg

Manganese

17.6%0.4mg

0.51 mgvs0.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.2%247mg

Phosphorus

40%279mg

247 mgvs279 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38.4%1307mg

Potassium

36.7%1249mg

1307 mgvs1249 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%0.99μg

Selenium

1.55%0.85μg

0.99 μgvs0.85 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.08%31mg

Sodium

1.7%25.5mg

31 mgvs25.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.6%0.4mg

Zinc

2.83%0.31mg

0.4 mgvs0.31 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.78%103g

Water

2.95%109g

103 gvs109 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Arrowhead vs Cooked Arrowhead:

Raw Arrowhead has 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Arrowhead.
Both Raw Arrowhead and Boiled and Drained Arrowhead have similar amounts of Vitamin B1 per 5 oz.
Both Raw Arrowhead as well as Boiled and Drained Arrowhead have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Arrowhead vs Cooked Arrowhead:

Raw Arrowhead has 1.4 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 1.3 times more Manganese, 1.2 times more Sodium and 1.3 times more Zinc than Boiled and Drained Arrowhead.
Both Raw Arrowhead and Boiled and Drained Arrowhead have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Arrowhead has 1.3 times more Energy and 1.3 times more Carbohydrate than Boiled and Drained Arrowhead.
Both Raw Arrowhead and Boiled and Drained Arrowhead have similar amounts of Protein per 5 oz.
Both Raw Arrowhead as well as Boiled and Drained Arrowhead have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

ArrowheadVS ArtichokesCooked ArrowheadVS Artichokes

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Comparing Nutrients in 5 ounces ArrowheadVS Cooked Arrowhead

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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