Comparing Nutrients in 100 calories Frozen Artichokes VS Baked Potato Skin

Weight per 100 calories

• Frozen Artichokes: 263g
• Baked Potato Skin: 50.5g

Baked Potato Skin has 5.2 times more energy per unit of mass than Frozen Artichokes, Unprepared, which is above average in comparison to other foods. Frozen Artichokes having low energy density.

Discover which food has more nutrients per 100 calories - Frozen Artichokes or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Frozen Artichokes	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.052% 0.051g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	12.4% 6.92g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	2.34% 21μg	0.056% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	4.1% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83% 332μg	2.78% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.5% 14mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.72% 0.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Baked Potato Skin	Recommended Dietary Allowance
Calcium	5% 50mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	15.8% 0.14mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.4% 1.3mg	44.4% 3.56mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	5.17% 21.7mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	13.5% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22% 153mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	19% 653mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	0.96% 0.53μg	0.64% 0.35μg	55μg per day for Men 19-50 years
Sodium	8.25% 124mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	2.25% 0.25mg	11mg per day for Men 19-50 years
Water	6.3% 233g	0.65% 24g	3700g per day for Men 19-50 years

Frozen Artichokes VS Baked Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Artichokes or Baked Potato Skin?

Lets compare vitamin content per 100 calories of Frozen Artichokes vs Baked Potato Skin:

• 100 calories of Frozen Artichokes have 41.7 times more Vitamin A, 2.5 times more Vitamin B1, 6.9 times more Vitamin B2, 1.5 times more Vitamin B3, 29.8 times more Vitamin B9 and 2 times more Vitamin C than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 1.4 times more Vitamin B6 than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Baked Potato Skin provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Frozen Artichokes, Unprepared as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Artichokes vs Baked Potato Skin:

• 100 calories of Frozen Artichokes have 2.9 times more Calcium, 3.3 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, 11.7 times more Sodium, 3.4 times more Zinc and 9.8 times more Water than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 2.9 times more Copper and 2.7 times more Iron than Frozen Artichokes, Unprepared.
• 100 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Frozen Artichokes, Unprepared as well as Baked Potato Skin lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Artichokes have 25.5 times more Omega 3, 21.2 times more Omega 6, 2.6 times more Fiber and 3.2 times more Protein than Baked Potato Skin.
• Both Frozen Artichokes and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6