Comparing Nutrients in 1 kilogram Artichokes VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Artichokes	Baked White Potatoes	Recommended Dietary Allowance
Energy	16.2% 470kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	162% 211g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	142% 54g	55.3% 21g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	162% 2.1mg	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	170% 680μg	95% 380μg	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	130% 117mg	140% 126mg	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	12.7% 1.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	44% 440mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	141% 1.27mg	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	160% 13mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	82% 1.9mg	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	129% 900mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	62.7% 940mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23% 849g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Artichokes vs Baked White Potatoes:

• Raw Artichokes have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B9, 4.8 times more Vitamin E and 5.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Artichokes.
• Both Raw Artichokes and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Raw Artichokes as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Artichokes vs Baked White Potatoes:

• Raw Artichokes have 4.4 times more Calcium, 1.8 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 13.4 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium than Raw Artichokes.
• Both Raw Artichokes and Baked Whole White Potatoes have similar amounts of Phosphorus and Water per 1 kg.
• Both Raw Artichokes as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Artichokes have 2.6 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Energy, 2 times more Carbohydrate and 1.5 times more Sugars than Raw Artichokes.
• Both Raw Artichokes and Baked Whole White Potatoes have similar amounts of Omega 3 per 1 kg.
• Both Raw Artichokes as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.