Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Artichokes	23%	2%	75%

Macro Nutrients

	Baked Red Potatoes	Artichokes	Recommended Dietary Allowance
Energy	30% 870kcal	16.2% 470kcal	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	1.25% 0.4g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	81% 105g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	13.7% 9.9g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	142% 54g	38g per day for Men 19-50 years
Protein	41% 23g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Artichokes	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	89.2% 1.16mg	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	67.5% 270μg	170% 680μg	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	140% 126mg	130% 117mg	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	5.33% 0.8mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Artichokes	Recommended Dietary Allowance
Calcium	9% 90mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	257% 2.3mg	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	87.5% 7mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	111% 2.56mg	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	103% 720mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	109% 3700mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	62.7% 940mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	20.7% 767g	23% 849g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Artichokes per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Baked Red Potatoes has 1.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Artichokes.
• While 1 kg of Raw Artichokes contains 1.3 times more Vitamin B2, 2.5 times more Vitamin B9 and 5.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Artichokes provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per one kilogram.
• Both Baked Whole Red Potatoes as well as Raw Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Baked Red Potatoes has 1.5 times more Potassium than Artichokes.
• While 1 kg of Raw Artichokes contains 4.9 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese and 7.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Artichokes contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.9 times more Energy and 1.9 times more Carbohydrate than Artichokes.
• While 1 kg of Raw Artichokes contains 3 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Artichokes provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Raw Artichokes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.