Comparing Nutrients in 100 grams Artichokes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Artichokes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.62% 47kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	21% 27.5g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	0.4% 0.29g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.54% 1.05mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	13.2% 0.17mg	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	17% 68μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.7mg	13% 12mg	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	1.27% 0.19mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	16% 0.15mg	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% 1.28mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	9.52% 0.22mg	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	13% 90mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	6.27% 94mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.3% 85g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Artichokes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Artichokes have 2.1 times more Vitamin B2, 3.1 times more Vitamin B9, 1.9 times more Vitamin E and 6.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Artichokes.
• Both Raw Artichokes and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin C per 100 g.
• Both Raw Artichokes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Artichokes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Artichokes have 3.4 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 1.2 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Potassium and 4.2 times more Sodium than Raw Artichokes.
• Both Raw Artichokes and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese and Phosphorus per 100 g.
• Both Raw Artichokes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Artichokes have 3.4 times more Sugars, 2.3 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Energy, 34.2 times more Fat, 30.1 times more Saturated Fat, 6.2 times more Omega 6 and 2.6 times more Carbohydrate than Raw Artichokes.
• Both Raw Artichokes and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 per 100 g.
• Both Raw Artichokes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.