Nutrients in 300 calories of Arrowhead

Raw Arrowhead (Sagittaria latifolia).

Weight per 300 Calories

Arrowhead

303g

Raw Arrowhead has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

20%

78%

300 kcal ▼

Macro Nutrients

Arrowhead

Energy300 kcal

10.3%

Raw Arrowhead has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.88 g

0.91%

Raw Arrowhead has 0.87878787878788 g of Fat per 300 calories, which is 0.91% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate61.3 g

47%

Raw Arrowhead has 61.30303030303 g of Carbohydrate per 300 calories, which is 47% 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

Protein16 g

29%

Raw Arrowhead has 16.151515151515 g of Protein per 300 calories, which is 29% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg

43%

Thiamine

Raw Arrowhead has 0.51515151515152 mg of Vitamin B1 per 300 calories, which is 43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Raw Arrowhead has 0.22121212121212 mg of Vitamin B2 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35 mg

31.3%

Niacin, nicotinic acid, niacinamide

Raw Arrowhead has 5 mg of Vitamin B3 per 300 calories, which is 31.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.8 mg

36.3%

Pantothenic acid

Raw Arrowhead has 1.8151515151515 mg of Vitamin B5 per 300 calories, which is 36.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.79 mg

60.6%

Pyridoxine

Raw Arrowhead has 0.78787878787879 mg of Vitamin B6 per 300 calories, which is 60.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B942.4 μg

10.6%

Folates and Folic Acid

Raw Arrowhead has 42.424242424242 μg of Vitamin B9 per 300 calories, which is 10.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.33 mg

3.7%

Ascorbic acid

Raw Arrowhead has 3.3333333333333 mg of Vitamin C per 300 calories, which is 3.7% 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 300 calories, 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

Calcium30.3 mg

3.03%

Raw Arrowhead has 30.30303030303 mg of Calcium per 300 calories, which is 3.03% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.6%

Raw Arrowhead has 0.51818181818182 mg of Copper per 300 calories, which is 57.6% 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

Iron7.8 mg

97%

Raw Arrowhead has 7.7878787878788 mg of Iron per 300 calories, which is 97% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium155 mg

36.8%

Raw Arrowhead has 154.54545454545 mg of Magnesium per 300 calories, which is 36.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

47.4%

Raw Arrowhead has 1.0909090909091 mg of Manganese per 300 calories, which is 47.4% 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

Phosphorus527 mg

75.3%

Raw Arrowhead has 527.27272727273 mg of Phosphorus per 300 calories, which is 75.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2794 mg

82%

Raw Arrowhead has 2793.9393939394 mg of Potassium per 300 calories, which is 82% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.12 μg

3.86%

Raw Arrowhead has 2.1212121212121 μg of Selenium per 300 calories, which is 3.86% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium66.7 mg

4.44%

Raw Arrowhead has 66.666666666667 mg of Sodium per 300 calories, which is 4.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.85 mg

7.7%

Raw Arrowhead has 0.84848484848485 mg of Zinc per 300 calories, which is 7.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water220 g

5.94%

Raw Arrowhead has 219.63636363636 g of Water per 300 calories, which is 5.94% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Arrowhead:

300 calories of Arrowhead 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.
It also has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Arrowhead:

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

Macronutrients in 300 calories of Raw Arrowhead:

300 calories 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 300 calories of Arrowhead

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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