Comparing Nutrients in 300 calories Baked White Potatoes VS Cooked Artichokes

Weight per 300 calories

• Baked White Potatoes: 326g
• Cooked Artichokes: 566g

Baked White Potatoes have 1.7 times more energy per 100g than Cooked Artichokes. It has average energy density when compared to other foods. Boiled and Drained Artichokes having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	13.4% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	52% 67.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	7.73% 5.6g	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	1.6% 1.17g	0.16% 0.11g	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	% 2.05g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 4.13g	g per day for Men 19-50 years
Fiber	18% 6.85g	85% 32.3g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0.63% 5.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	35.3% 0.46mg	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	31% 124μg	126% 504μg	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	45.7% 41mg	46.5% 42mg	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	0.87% 0.13mg	7.17% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	70% 83.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	80% 0.72mg	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	26% 2.1mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	56.6% 238mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	55.4% 1.27mg	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	35% 245mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	22.6% 340mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	6.65% 246g	13% 476g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Cooked Artichokes:

• Baked Whole White Potatoes have 1.5 times more Vitamin B6 than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.8 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.1 times more Vitamin B9, 8.2 times more Vitamin E and 9.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Artichokes have similar amounts of Vitamin B5 and Vitamin C per 300 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Cooked Artichokes:

• Boiled and Drained Artichokes contain 3.6 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 14.9 times more Sodium, 2 times more Zinc and 1.9 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Artichokes have similar amounts of Potassium per 300 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Artichokes contain 4.4 times more Omega 3, 3.7 times more Omega 6, 4.7 times more Fiber and 2.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Artichokes have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.