Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	28% 36.4g	130g per day for Men 19-50 years
Sugars	14% 10g	4.6% 3.33g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	48% 18.3g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	26.6% 0.35mg	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	7.94% 31.8μg	118% 472μg	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	55.6% 50mg	22% 20mg	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	15.6% 2.34mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	13% 131mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	47% 1.1mg	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	9.64% 67.5mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	10% 376g	9.28% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cooked Frozen Artichokes per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Cooked Frozen Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Cooked Frozen Artichokes:

• 14 ounces of Tomatoes in Juice with Salt have 20 times more Vitamin A, 9.3 times more Vitamin B1, 1.3 times more Vitamin B6, 2.5 times more Vitamin C and 3.7 times more Vitamin E than Cooked Frozen Artichokes.
• While 14 oz of Boiled and Drained Frozen Artichokes contain 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 14.9 times more Vitamin B9 and 4.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Cooked Frozen Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cooked Frozen Artichokes:

• 14 ounces of Tomatoes in Juice with Salt have 1.6 times more Calcium and 2.2 times more Sodium than Cooked Frozen Artichokes.
• While 14 oz of Boiled and Drained Frozen Artichokes contain 3.1 times more Magnesium, 4 times more Manganese, 3.6 times more Phosphorus, 1.4 times more Potassium and 3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Artichokes contain similar levels of Copper, Iron and Water per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Artichokes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 3 times more Sugars than Cooked Frozen Artichokes.
• While 14 oz of Boiled and Drained Frozen Artichokes contain 14.8 times more Omega 3, 2.6 times more Carbohydrate, 2.4 times more Fiber and 3.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in 14 ounces.