Comparing Nutrients in 1 pound Artichokes VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

	Artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.35% 213kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	68.4% 89g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	8.95% 6.5g	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	2.75% 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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	26.5% 15g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	74% 0.96mg	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	77% 308μg	30.6% 122μg	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	59% 53mg	63.5% 57mg	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	5.75% 0.86mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	20% 200mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	87.7% 0.79mg	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	72.6% 5.8mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	34% 0.78mg	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	58.3% 408mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	28.4% 426mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.4% 385g	9.4% 348g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.3 times more Vitamin B2, 2.5 times more Vitamin B9, 2.4 times more Vitamin E and 5.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Artichokes.
• Both Raw Artichokes and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 1 lb.
• Both Raw Artichokes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Artichokes have 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, 1.3 times more Phosphorus, 7.8 times more Sodium and 1.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Potassium than Raw Artichokes.
• Both Raw Artichokes and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Artichokes have 3 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 1.9 times more Carbohydrate and 1.4 times more Sugars than Raw Artichokes.
• Both Raw Artichokes and Baked Whole Red Potatoes have similar amounts of Omega 3 per 1 lb.
• Both Raw Artichokes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.