Comparing Nutrients in 5 ounces 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	2.3% 66.6kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.41% 0.069g	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	23% 30g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	20% 7.65g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	23% 0.3mg	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	13.5% 54μg	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	18.4% 16.6mg	20% 18mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	20% 0.18mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	11.6% 0.27mg	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	18.2% 128mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.25% 120g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Raw Artichokes as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.
• Both Raw Artichokes as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Raw Artichokes as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.