Comparing Nutrients in 1 kilogram Cooked Artichokes VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Artichokes	Tomato Paste	Recommended Dietary Allowance
Energy	18.3% 530kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	145% 189g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	% 7.3g	% 3g	g per day for Men 19-50 years
Fiber	150% 57g	108% 41g	38g per day for Men 19-50 years
Protein	51.6% 29g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Tomato Paste	Recommended Dietary Allowance
Calcium	21% 210mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	406% 3.65mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	131% 3.02mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	22.7% 841g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Artichokes versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Artichokes vs Tomato Paste:

• 1 kilogram of Cooked Artichokes has 1.7 times more Vitamin B5, 7.4 times more Vitamin B9 and 1.3 times more Vitamin K than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 76 times more Vitamin A, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B6, 3 times more Vitamin C and 22.6 times more Vitamin E than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Tomato Paste provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Artichokes as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Artichokes vs Tomato Paste:

• 1 kg of Canned Tomato Paste contains 1.7 times more Calcium, 2.9 times more Copper, 4.9 times more Iron, 1.3 times more Manganese, 3.5 times more Potassium, 26.5 times more Selenium and 1.6 times more Zinc than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Tomato Paste contain similar levels of Magnesium, Phosphorus and Sodium per one kilogram.
• 1 kilogram of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Artichokes has 5.4 times more Omega 3 and 1.4 times more Fiber than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.5 times more Energy, 1.6 times more Carbohydrate, 12.3 times more Sugars, 292.5 times more Fructose and 1.5 times more Protein than Boiled and Drained Artichokes.
• 1 kilogram of Cooked Artichokes provide inadequate amounts of Energy
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Artichokes as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one kilogram.