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Unabridged nutrient values table (for scientific work)

Arrowhead, cooked, boiled, drained, without salt

RDA levels are added by us. No value means not measured. 0 means 0.

100g ← RDA 1oz. ← RDA 4oz. ← RDA medium ← RDA
Unit weight (g) 100 g 28 g 113 g 12 g
Unit weight (oz.) 3.53 oz. 1 oz. 4 oz. 0.423 oz.
Calories78kcal4% RDA22kcal1% RDA88kcal4% RDA9.36kcal0% RDA
Protein4.49g9% RDA1.27g3% RDA5.09g10% RDA0.539g1% RDA
Carbohydrate16.1g12% RDA4.58g4% RDA18.3g14% RDA1.94g1% RDA
Fat0.1g0% RDA0.0283g0% RDA0.113g0% RDA0.012g0% RDA
Fiber
Cholesterol0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA
Vitamin A0IU0% RDA0IU0% RDA0IU0% RDA0IU0% RDA
Vitamin D
Vitamin E
Vitamin K
Vitamin C0.3mg1% RDA0.085mg0% RDA0.34mg1% RDA0.036mg0% RDA
B1 (Thiamin)0.144mg10% RDA0.0408mg3% RDA0.163mg11% RDA0.0173mg1% RDA
B2 (Riboflavin)0.06mg4% RDA0.017mg1% RDA0.068mg4% RDA0.0072mg0% RDA
B3 (Niacin)1.16mg6% RDA0.329mg2% RDA1.32mg7% RDA0.139mg1% RDA
B5 (Pantothenic acid)0.449mg4% RDA0.127mg1% RDA0.509mg5% RDA0.0539mg1% RDA
B60.206mg10% RDA0.0584mg3% RDA0.234mg12% RDA0.0247mg1% RDA
Folate (Folic acid)9mcg2% RDA2.55mcg1% RDA10.2mcg3% RDA1.08mcg0% RDA
B120mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA
Choline
Biotin
Calcium7mg1% RDA1.98mg0% RDA7.94mg1% RDA0.84mg0% RDA
Iron1.21mg7% RDA0.343mg2% RDA1.37mg8% RDA0.145mg1% RDA
Magnesium49mg12% RDA13.9mg3% RDA56mg14% RDA5.88mg1% RDA
Phosphorus197mg20% RDA56mg6% RDA223mg23% RDA24mg2% RDA
Zinc0.22mg1% RDA0.0624mg0% RDA0.249mg2% RDA0.0264mg0% RDA
Copper0.135mg7% RDA0.0383mg2% RDA0.153mg8% RDA0.0162mg1% RDA
Manganese0.285mg14% RDA0.0808mg4% RDA0.323mg16% RDA0.0342mg2% RDA
Selenium0.6mcg1% RDA0.17mcg0% RDA0.68mcg1% RDA0.072mcg0% RDA
Fluoride
Potassium881mg19% RDA250mg5% RDA999mg21% RDA106mg2% RDA
Sodium (Na)18mg1% RDA5.1mg0% RDA20mg1% RDA2.16mg0% RDA
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
EPA (Omega 3)
DHA (Omega 3)
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine
Saturated fat
4:0
6:0
8:0
10:0
12:0
13:0
14:0
15:0
16:0
17:0
18:0
20:0
22:0
24:0
Fatty acids, total monounsaturated
14:1
15:1
16:1 undifferentiated
16:1 c
16:1 t
17:1
18:1 undifferentiated
18:1 c
18:1 t
20:1
22:1 undifferentiated
22:1 c
22:1 t
24:1 c
Fatty acids, total polyunsaturated
18:2 undifferentiated
18:2 CLAs
18:2 t,t
18:2 i
18:2 t not further defined
18:3 undifferentiated
18:3i
18:4
20:2 n-6 c,c
20:3 undifferentiated
20:3 n-3
20:3 n-6
20:4 undifferentiated
20:4 n-6
21:5
22:4
22:5 n-3
Trans Fat
Fatty acids, total trans-monoenoic
Fatty acids, total trans-polyenoic
Phytosterols
Stigmasterol
Campesterol
Beta-sitosterol
Cystine
Tyrosine
Arginine
Alanine
Aspartic acid
Glutamic acid
Glycine
Proline
Serine
Hydroxyproline
Alcohol, ethyl
Caffeine
Theobromine
Carotene, beta
Carotene, alpha
Cryptoxanthin, beta
Lycopene
Lutein + zeaxanthin
English Kj326kj92kj370kj39kj
Protein (adjusted)
Water77g3% AI22g1% AI87g3% AI9.25g0% AI
Ash2.19g0.621g2.48g0.263g
Sucrose
Glucose (dextrose)
Fructose
Lactose
Maltose
Galactose
Starch
Sugars
Folate, total9mcg2.55mcg10.2mcg1.08mcg
Folate, food9mcg2.55mcg10.2mcg1.08mcg
Folic acid0mcg0mcg0mcg0mcg
Vitamin B-12, added
Vitamin A, RAE0mcg_RAE0mcg_RAE0mcg_RAE0mcg_RAE
Retinol0mcg0mcg0mcg0mcg
Vitamin E, added
Tocopherol, beta
Tocopherol, gamma
Tocopherol, delta
Metabolic Equivalent per Second

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