Comparing Nutrients in 300 calories Cooked Artichokes with SaltVS Baked White Potatoes

Weight per 300 calories

Cooked Artichokes with Salt

588g

Baked White Potatoes

326g

Baked Whole White Potatoes have 1.8 times more energy per unit of mass than Boiled and Drained Artichokes with Salt, which is average in comparison to other foods. Cooked Artichokes with Salt having low energy density.

Which food has more nutrients per 300 calories - Cooked Artichokes with Salt or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cooked Artichokes with Salt

19%

76%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cooked Artichokes with Saltvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.06%2g

Fat

0.5%0.49g

2 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.45%0.46g

Saturated Fat

0.41%0.13g

0.46 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14%0.22g

Omega 3

3.06%0.049g

0.22 gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.63%0.62g

Omega 6

0.94%0.16g

0.62 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.5%67g

Carbohydrate

53%68.7g

67 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.03%5.82g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.82 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.16%0.12g

Fructose

1.6%1.17g

≤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]

0.12 gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.4g

Glucose

%2.05g

1.4 gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.3g

Sucrose

%1.3g

4.3 gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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88.2%33.5g

Fiber

18%6.85g

33.5 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30.4%17g

Protein

12.2%6.85g

17 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Artichokes with Saltvs Baked White Potatoes

0.65%5.9μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

5.9 μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24.5%0.29mg

Vitamin B1

13%0.16mg

Thiamine

0.29 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.3%0.52mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.52 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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41%6.53mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

6.53 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28.2%1.4mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.4 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36.7%0.48mg

Vitamin B6

53%0.69mg

Pyridoxine

0.48 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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131%524μg

Vitamin B9

31%124μg

Folates and Folic Acid

524 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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48.4%43.5mg

Vitamin C

45.7%41mg

Ascorbic acid

43.5 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.45%1.1mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

1.1 mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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72.5%87μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

87 μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Artichokes with Saltvs Baked White Potatoes

12.4%124mg

Calcium

3.26%32.6mg

124 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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83%0.75mg

Copper

46%0.41mg

0.75 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45%3.6mg

Iron

26%2.1mg

3.6 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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59%247mg

Magnesium

21%88mg

247 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57.5%1.32mg

Manganese

26.8%0.62mg

1.32 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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61.3%429mg

Phosphorus

35%245mg

429 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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49.5%1682mg

Potassium

52%1774mg

1682 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.14%1.18μg

Selenium

2.96%1.63μg

1.18 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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116%1741mg

Sodium

1.52%23mg

1741 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.4%2.35mg

Zinc

10.4%1.14mg

2.35 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.4%495g

Water

6.65%246g

495 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Artichokes with Salt vs Baked White Potatoes:

Boiled and Drained Artichokes with Salt have 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.2 times more Vitamin B9, 8.6 times more Vitamin E and 9.9 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B6 than Boiled and Drained Artichokes with Salt.
Both Boiled and Drained Artichokes with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin C per 300 kcal.
Both Boiled and Drained Artichokes with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Artichokes with Salt vs Baked White Potatoes:

Boiled and Drained Artichokes with Salt have 3.8 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 76.3 times more Sodium, 2.1 times more Zinc and 2 times more Water than Baked Whole White Potatoes.
Both Boiled and Drained Artichokes with Salt and Baked Whole White Potatoes have similar amounts of Potassium per 300 kcal.
Both Boiled and Drained Artichokes with Salt as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Artichokes with Salt have 4.6 times more Omega 3, 3.9 times more Omega 6, 4.9 times more Fiber and 2.5 times more Protein than Baked Whole White Potatoes.
Both Boiled and Drained Artichokes with Salt and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Boiled and Drained Artichokes with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Artichokes with SaltVS Cooked Frozen Artichokes with SaltBaked White PotatoesVS Cooked Frozen Artichokes with SaltCooked Artichokes with SaltVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Cooked Artichokes with SaltVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Artichokes with Salt or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: