Comparing Nutrients in 7 ounces Baked Potato Flesh VS Artichokes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Artichokes	23%	2%	75%

Macro Nutrients

	Baked Potato Flesh	Artichokes	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	16% 21g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.7% 1.96g	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	7.83% 2.98g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	17.7% 0.23mg	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	4.47% 18μg	33.7% 135μg	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	28.2% 25.4mg	25.8% 23.2mg	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	0.53% 0.079mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Artichokes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	51% 0.46mg	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	8.7% 0.69mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	22% 0.51mg	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% 99mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Artichokes per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.6 times more Vitamin B6 than Artichokes.
• While 7 oz of Raw Artichokes contain 3.1 times more Vitamin B2, 7.6 times more Vitamin B9 and 49.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Artichokes provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 oz of Raw Artichokes contain 8.8 times more Calcium, 3.7 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 18.8 times more Sodium and 1.7 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Artichokes contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Raw Artichokes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 2 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Sugars than Artichokes.
• While 7 oz of Raw Artichokes contain 3.6 times more Fiber and 1.7 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Artichokes provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Raw Artichokes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.