Nutrients in 14 ounces of Arrowhead

Raw Arrowhead (Sagittaria latifolia).

Macros Ratio

Protein Fat Carbs

20%

78%

14 oz ▼

Macro Nutrients

Arrowhead

Energy393 kcal

13.5%

Raw Arrowhead has 392.92407 kcal of Energy per 14 ounces, which is 13.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.15 g

1.2%

Raw Arrowhead has 1.1509897 g of Fat per 14 ounces, which is 1.2% 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

Raw Arrowhead 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

Carbohydrate80.3 g

61.8%

Raw Arrowhead has 80.2914539 g of Carbohydrate per 14 ounces, which is 61.8% 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

Protein21 g

37.8%

Raw Arrowhead has 21.1543969 g of Protein per 14 ounces, which is 37.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Arrowhead

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Arrowhead 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 B10.67 mg

56.2%

Thiamine

Raw Arrowhead has 0.6747181 mg of Vitamin B1 per 14 ounces, which is 56.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.29 mg

22.3%

Riboflavin

Raw Arrowhead has 0.28973189 mg of Vitamin B2 per 14 ounces, which is 22.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.55 mg

41%

Niacin, nicotinic acid, niacinamide

Raw Arrowhead has 6.5487345 mg of Vitamin B3 per 14 ounces, which is 41% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.38 mg

47.5%

Pantothenic acid

Raw Arrowhead has 2.37738907 mg of Vitamin B5 per 14 ounces, which is 47.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.03 mg

79.4%

Pyridoxine

Raw Arrowhead has 1.0319218 mg of Vitamin B6 per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B955.6 μg

14%

Folates and Folic Acid

Raw Arrowhead has 55.56502 μg of Vitamin B9 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Arrowhead 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 C4.37 mg

4.85%

Ascorbic acid

Raw Arrowhead has 4.365823 mg of Vitamin C per 14 ounces, which is 4.85% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Arrowhead 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

Arrowhead

Calcium39.7 mg

3.97%

Raw Arrowhead has 39.6893 mg of Calcium per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.68 mg

75.4%

Raw Arrowhead has 0.67868703 mg of Copper per 14 ounces, which is 75.4% 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

Iron10.2 mg

128%

Raw Arrowhead has 10.2001501 mg of Iron per 14 ounces, which is 128% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium202 mg

48%

Raw Arrowhead has 202.41543 mg of Magnesium per 14 ounces, which is 48% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.43 mg

62%

Raw Arrowhead has 1.4288148 mg of Manganese per 14 ounces, which is 62% 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

Phosphorus691 mg

99%

Raw Arrowhead has 690.59382 mg of Phosphorus per 14 ounces, which is 99% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3659 mg

108%

Raw Arrowhead has 3659.35346 mg of Potassium per 14 ounces, which is 108% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Arrowhead has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium87.3 mg

5.82%

Raw Arrowhead has 87.31646 mg of Sodium per 14 ounces, which is 5.82% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Raw Arrowhead has 1.1113004 mg of Zinc per 14 ounces, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water288 g

7.77%

Raw Arrowhead has 287.6680464 g of Water per 14 ounces, which is 7.77% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Arrowhead:

14 ounces of Arrowhead is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B9.
It also has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Arrowhead:

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

Macronutrients in 14 ounces of Raw Arrowhead:

14 ounces of Arrowhead is an excellent source of Carbohydrate and Protein.
The product has trace amounts of Fat.

Compare Raw Arrowhead with:

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

Food Info

Nutrients in 14 ounces of Arrowhead

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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