Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Baked White Potatoes	Cooked Artichokes	Recommended Dietary Allowance
Energy	31.7% 920kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	92% 120g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	0.28% 0.2g	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	% 6.3g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 4g	% 7.3g	g per day for Men 19-50 years
Fiber	55.3% 21g	150% 57g	38g per day for Men 19-50 years
Protein	37.5% 21g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked 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	40% 0.48mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	62.3% 0.81mg	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	95% 380μg	223% 890μg	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	82.2% 74mg	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	2.67% 0.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	10% 100mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	98% 2.25mg	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	107% 750mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	22.7% 841g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.1 times more Vitamin B2, 2.3 times more Vitamin B9, 4.8 times more Vitamin E and 5.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Artichokes have similar amounts of Vitamin B1 per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 1.9 times more Potassium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.1 times more Calcium, 1.6 times more Magnesium and 8.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Artichokes have similar amounts of Copper, Iron, Manganese, Phosphorus, Zinc and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.7 times more Energy, 1.8 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.5 times more Omega 3, 2.7 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.