Comparing Nutrients in 7 ounces Baked White Potatoes VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Baked White Potatoes	Cooked Artichokes	Recommended Dietary Allowance
Energy	6.3% 183kcal	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	32% 42g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 1.45g	g per day for Men 19-50 years
Fiber	11% 4.17g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	10.2% 5.74g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	7.94% 0.095mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 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	19% 75.4μg	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	0.53% 0.079mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	2% 20mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.5% 167g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.4 times more Vitamin B3, 1.6 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 2.1 times more Vitamin B2, 2.3 times more Vitamin B9, 4.8 times more Vitamin E and 5.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Artichokes have similar amounts of Vitamin B1 per 7 oz.
• Both Baked Whole White 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 White Potatoes vs Cooked Artichokes:

• Baked Whole White Potatoes have 1.9 times more Potassium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.1 times more Calcium, 1.6 times more Magnesium and 8.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Artichokes have similar amounts of Copper, Iron, Manganese, Phosphorus, Zinc and Water per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.7 times more Energy, 1.8 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.5 times more Omega 3, 2.7 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.