Comparing Nutrients in 7 ounces Artichokes VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

	Artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.2% 93kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	30% 39g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	32.4% 0.42mg	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	33.7% 135μg	13.4% 53.6μg	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	25.8% 23.2mg	27.8% 25mg	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	2.5% 0.38mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	38.4% 0.35mg	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	31.8% 2.54mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	15% 0.34mg	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	25.5% 179mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Artichokes vs Baked Red Potatoes:

• Raw Artichokes have 1.3 times more Vitamin B2, 2.5 times more Vitamin B9, 2.4 times more Vitamin E and 5.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Artichokes.
• Both Raw Artichokes and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 7 oz.
• Both Raw Artichokes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Artichokes vs Baked Red Potatoes:

• Raw Artichokes have 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, 1.3 times more Phosphorus, 7.8 times more Sodium and 1.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Potassium than Raw Artichokes.
• Both Raw Artichokes and Baked Whole Red Potatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Artichokes have 3 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 1.9 times more Carbohydrate and 1.4 times more Sugars than Raw Artichokes.
• Both Raw Artichokes and Baked Whole Red Potatoes have similar amounts of Omega 3 per 7 oz.
• Both Raw Artichokes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.