Comparing Nutrients in 1 kilogram Cooked Artichokes with Salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes with Salt	19%	5%	76%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Artichokes with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.6% 510kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	47.6% 62g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	48.6% 35.2g	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	0.28% 0.2g	26% 19g	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	% 2.4g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 7.3g	% 0.2g	g per day for Men 19-50 years
Fiber	150% 57g	26.3% 10g	38g per day for Men 19-50 years
Protein	51.6% 29g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	13% 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	223% 890μg	12.5% 50μg	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	82.2% 74mg	87.8% 79mg	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	12.7% 1.9mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	21% 210mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	124% 1.12mg	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	76.3% 6.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	25.7% 0.59mg	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	104% 730mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.7% 841g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes with Salt VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Artichokes with Salt versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Artichokes with Salt vs Stewed Canned Tomatoes:

• 1 kilogram of Cooked Artichokes with Salt has 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 4.8 times more Vitamin B6, 17.8 times more Vitamin B9 and 6.2 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 4.4 times more Vitamin E than Boiled and Drained Artichokes with Salt.
• Both Cooked Artichokes with Salt and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 and Vitamin C per one kilogram.
• 1 kilogram of Cooked Artichokes with Salt have insufficient amounts of Vitamin E
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled and Drained Artichokes with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Artichokes with Salt vs Stewed Canned Tomatoes:

• 1 kilogram of Cooked Artichokes with Salt has 3.5 times more Magnesium, 3.8 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Sodium and 2.4 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.6 times more Calcium and 2.2 times more Iron than Boiled and Drained Artichokes with Salt.
• Both Cooked Artichokes with Salt and Stewed Canned Tomatoes contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Artichokes with Salt as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Artichokes with Salt has 12.7 times more Omega 3, 1.8 times more Carbohydrate, 5.7 times more Fiber and 3.2 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.6 times more Sugars and 94 times more Fructose than Boiled and Drained Artichokes with Salt.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Artichokes with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one kilogram.