Comparing Nutrients in 5 ounces Artichokes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Artichokes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	30% 39g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0.57% 0.41g	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	0% 0g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	20% 7.65g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	18.8% 0.24mg	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	24% 96μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.4% 16.6mg	18.6% 16.7mg	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	1.8% 0.27mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	23% 0.21mg	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	22.7% 1.8mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	13.5% 0.31mg	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	18.2% 128mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.25% 120g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Artichokes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Artichokes have 2.1 times more Vitamin B2, 3.1 times more Vitamin B9, 1.9 times more Vitamin E and 6.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Artichokes.
• Both Raw Artichokes and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin C per 5 oz.
• Both Raw Artichokes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Artichokes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Artichokes have 3.4 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 1.2 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Potassium and 4.2 times more Sodium than Raw Artichokes.
• Both Raw Artichokes and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese and Phosphorus per 5 oz.
• Both Raw Artichokes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Artichokes have 3.4 times more Sugars, 2.3 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Energy, 34.2 times more Fat, 30.1 times more Saturated Fat, 6.2 times more Omega 6 and 2.6 times more Carbohydrate than Raw Artichokes.
• Both Raw Artichokes and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 per 5 oz.
• Both Raw Artichokes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.