Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Baked Red Potatoes	Cooked Artichokes	Recommended Dietary Allowance
Energy	5.95% 173kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	0.055% 0.04g	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	% 1.1g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 1.45g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	10.2% 5.74g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Artichokes	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	12.4% 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	13.4% 53.6μg	44% 177μg	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	27.8% 25mg	16.3% 14.7mg	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	1.06% 0.16mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	28% 0.25mg	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	17.4% 1.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	19.4% 0.45mg	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	20.4% 143mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.5% 167g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.8 times more Vitamin B2, 3.3 times more Vitamin B9, 2.4 times more Vitamin E and 5.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Baked Whole Red Potatoes have 1.4 times more Copper and 1.9 times more Potassium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.3 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese and 5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Artichokes have similar amounts of Iron, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 1.6 times more Energy, 1.6 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.5 times more Omega 3, 3.2 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.