Comparing Nutrients in 7 ounces Cooked Artichokes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Artichokes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.63% 105kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	40% 52g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	1.9% 1.37g	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	0.055% 0.04g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 1.45g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	10.2% 5.74g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	NA	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	44% 177μg	NA	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	16.3% 14.7mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	NA	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	15% 1.2mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	NA	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	NA	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	20.7% 145mg	NA	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	NA	11mg per day for Men 19-50 years
Water	4.5% 167g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Artichokes versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Artichokes vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Artichokes have 4.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Cooked Artichokes vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Artichokes have 1.4 times more Calcium, 1.2 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 5 times more Sodium than Boiled and Drained Artichokes.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Artichokes have 2.2 times more Fiber and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Energy and 2.2 times more Carbohydrate than Boiled and Drained Artichokes.
• 7 ounces of Cooked Artichokes provide inadequate amounts of Energy