Comparing Nutrients in 1 pound 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	14.4% 417kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	6.2% 4.5g	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	2.25% 1.63g	0.13% 0.091g	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	% 2.86g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 3.3g	g per day for Men 19-50 years
Fiber	25% 9.53g	68% 26g	38g per day for Men 19-50 years
Protein	17% 9.53g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Artichokes	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	18% 0.22mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	28.3% 0.37mg	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	43% 172μg	101% 404μg	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	63.5% 57mg	37.3% 33.6mg	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	1.2% 0.18mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	44.4% 1.02mg	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	48.6% 340mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	38% 1297mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.3% 381g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

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

Comparison of macro-nutrients per 1 pound:

• 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 lb.