Nutrients in 14 ounces of Cooked Arrowhead with Salt

Boiled and Drained Arrowhead with Salt.

Macros Ratio

Protein Fat Carbs

22%

77%

14 oz ▼

Macro Nutrients

Cooked Arrowhead with Salt

Energy310 kcal

10.7%

Boiled and Drained Arrowhead with Salt has 309.57654 kcal of Energy per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Boiled and Drained Arrowhead with Salt has 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Boiled and Drained Arrowhead with Salt has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate64 g

49.3%

Boiled and Drained Arrowhead with Salt has 64.0585302 g of Carbohydrate per 14 ounces, which is 49.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein18 g

32%

Boiled and Drained Arrowhead with Salt has 17.8204957 g of Protein per 14 ounces, which is 32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Arrowhead with Salt

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained Arrowhead with Salt has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.57 mg

47.6%

Thiamine

Boiled and Drained Arrowhead with Salt has 0.57152592 mg of Vitamin B1 per 14 ounces, which is 47.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.3%

Riboflavin

Boiled and Drained Arrowhead with Salt has 0.2381358 mg of Vitamin B2 per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.6 mg

28.8%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Arrowhead with Salt has 4.6039588 mg of Vitamin B3 per 14 ounces, which is 28.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.8 mg

35.6%

Pantothenic acid

Boiled and Drained Arrowhead with Salt has 1.78204957 mg of Vitamin B5 per 14 ounces, which is 35.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.82 mg

63%

Pyridoxine

Boiled and Drained Arrowhead with Salt has 0.81759958 mg of Vitamin B6 per 14 ounces, which is 63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B935.7 μg

8.93%

Folates and Folic Acid

Boiled and Drained Arrowhead with Salt has 35.72037 μg of Vitamin B9 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Arrowhead with Salt has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.2 mg

1.32%

Ascorbic acid

Boiled and Drained Arrowhead with Salt has 1.190679 mg of Vitamin C per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Arrowhead with Salt has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Arrowhead with Salt

Calcium27.8 mg

2.78%

Boiled and Drained Arrowhead with Salt has 27.78251 mg of Calcium per 14 ounces, which is 2.78% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.54 mg

59.5%

Boiled and Drained Arrowhead with Salt has 0.53580555 mg of Copper per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron4.8 mg

60%

Boiled and Drained Arrowhead with Salt has 4.8024053 mg of Iron per 14 ounces, which is 60% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium194 mg

46.3%

Boiled and Drained Arrowhead with Salt has 194.47757 mg of Magnesium per 14 ounces, which is 46.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.13 mg

49%

Boiled and Drained Arrowhead with Salt has 1.13114505 mg of Manganese per 14 ounces, which is 49% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus782 mg

112%

Boiled and Drained Arrowhead with Salt has 781.87921 mg of Phosphorus per 14 ounces, which is 112% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3497 mg

103%

Boiled and Drained Arrowhead with Salt has 3496.62733 mg of Potassium per 14 ounces, which is 103% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.33%

Boiled and Drained Arrowhead with Salt has 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1008 mg

67.2%

Boiled and Drained Arrowhead with Salt has 1008.10822 mg of Sodium per 14 ounces, which is 67.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.87 mg

7.94%

Boiled and Drained Arrowhead with Salt has 0.8731646 mg of Zinc per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water306 g

8.27%

Boiled and Drained Arrowhead with Salt has 305.9251244 g of Water per 14 ounces, which is 8.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled and Drained Arrowhead with Salt:

14 ounces of Cooked Arrowhead with Salt is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B2 and Vitamin B9.
While 14 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled and Drained Arrowhead with Salt:

14 ounces of Cooked Arrowhead with Salt has outstanding amounts of Phosphorus and Potassium.
It is an excellent source of Copper, Iron, Magnesium, Manganese and Sodium.
It also has a good amount of Zinc.
This vegetable has some Calcium and Selenium.

Macronutrients in 14 ounces of Boiled and Drained Arrowhead with Salt:

14 ounces of Cooked Arrowhead with Salt is an excellent source of Carbohydrate and Protein.
It has no Fat.

Compare Boiled and Drained Arrowhead with Salt with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Cooked Arrowhead with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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