Comparing Nutrients in 1 pound 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	7.35% 213kcal	14.4% 417kcal	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	26.5% 15g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Baked White 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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	73.6% 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	43% 172μg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	20% 200mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	28.4% 426mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.4% 385g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Artichokes as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.
• Both Raw Artichokes as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Artichokes as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.