Comparing Nutrients in 7 ounces Frozen Artichokes VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Artichokes	23%	9%	68%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Artichokes	Baked Potato Flesh	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.08% 0.097g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.4% 7.74g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Artichokes	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	46% 0.6mg	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	62.5% 250μg	4.47% 18μg	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	11.7% 10.5mg	28.2% 25.4mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Artichokes	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	47.4% 0.43mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	14% 0.32mg	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	16.4% 115mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Artichokes VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Artichokes versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Artichokes vs Baked Potato Flesh:

• 7 ounces of Frozen Artichokes have 6.7 times more Vitamin B2 and 14 times more Vitamin B9 than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 3.7 times more Vitamin B6 and 2.4 times more Vitamin C than Frozen Artichokes, Unprepared.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Frozen Artichokes, Unprepared as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Artichokes vs Baked Potato Flesh:

• 7 ounces of Frozen Artichokes have 1.4 times more Iron, 1.5 times more Manganese and 9.4 times more Sodium than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 4 times more Copper and 1.6 times more Potassium than Frozen Artichokes, Unprepared.
• Both Frozen Artichokes and Baked Potato Flesh contain similar levels of Magnesium, Phosphorus, Zinc and Water per seven ounces.
• Both Frozen Artichokes, Unprepared as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Artichokes have 4.9 times more Omega 3, 2.6 times more Fiber and 1.3 times more Protein than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.4 times more Energy and 2.8 times more Carbohydrate than Frozen Artichokes, Unprepared.
• 7 ounces of Frozen Artichokes provide inadequate amounts of Energy
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Frozen Artichokes, Unprepared as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in seven ounces.