Comparing Nutrients in 5 ounces Baked Red Potatoes VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Artichokes	23%	2%	75%

Macro Nutrients

	Baked Red Potatoes	Artichokes	Recommended Dietary Allowance
Energy	4.25% 123kcal	2.3% 66.6kcal	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	0.18% 0.057g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	11.5% 15g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	1.94% 1.4g	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	0.86% 0.62g	NA	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	20% 7.65g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Artichokes	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	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	9.27% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	12.6% 0.16mg	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	9.57% 38.3μg	24% 96μg	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	20% 18mg	18.4% 16.6mg	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	0.76% 0.11mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Artichokes	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	36.4% 0.33mg	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	12.4% 0.99mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	15.8% 0.36mg	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	14.6% 102mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Artichokes per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Artichokes:

• 5 ounces of Baked Red Potatoes have 1.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Artichokes.
• While 5 oz of Raw Artichokes contain 1.3 times more Vitamin B2, 2.5 times more Vitamin B9 and 5.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Artichokes provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per five ounces.
• Both Baked Whole Red Potatoes as well as Raw Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Artichokes:

• 5 ounces of Baked Red Potatoes have 1.5 times more Potassium than Artichokes.
• While 5 oz of Raw Artichokes contain 4.9 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese and 7.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Artichokes contain similar levels of Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.9 times more Energy and 1.9 times more Carbohydrate than Artichokes.
• While 5 oz of Raw Artichokes contain 3 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Artichokes provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Raw Artichokes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.