Comparing Nutrients in 14 ounces Tomatoes VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	5.4% 3.93g	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	7.5% 5.44g	0.11% 0.079g	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	% 4.96g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.9g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	88.3% 353μg	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	60.4% 54.4mg	32.6% 29.4mg	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	14.3% 2.14mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	39% 0.89mg	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	13.6% 95mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 375g	9% 334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Cooked Artichokes:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.9 times more Vitamin C and 2.8 times more Vitamin E than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.4 times more Vitamin B1, 4.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Cooked Artichokes:

• Boiled and Drained Artichokes contain 2.1 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 2 times more Manganese, 3 times more Phosphorus, 12 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Potassium and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 2.7 times more Sugars and 68.5 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.9 times more Energy, 12.7 times more Omega 3, 3.1 times more Carbohydrate, 4.8 times more Fiber and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.