Comparing Nutrients in 1 kilogram Cooked Artichokes VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Artichokes	Tomato Puree	Recommended Dietary Allowance
Energy	18.3% 530kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	69% 89.8g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 7.3g	% 0g	g per day for Men 19-50 years
Fiber	150% 57g	50% 19g	38g per day for Men 19-50 years
Protein	51.6% 29g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Tomato Puree	Recommended Dietary Allowance
Calcium	21% 210mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	22.7% 841g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Tomato Puree per 1 kg

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

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

• 1 kilogram of Cooked Artichokes has 2 times more Vitamin B1, 8.1 times more Vitamin B9 and 4.4 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 26 times more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin C and 10.4 times more Vitamin E than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Tomato Puree provide similar amounts of Vitamin B2 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 Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Artichokes has 1.8 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus and 2.1 times more Sodium than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.3 times more Copper, 2.9 times more Iron and 1.5 times more Potassium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Tomato Puree contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Boiled and Drained Artichokes as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Artichokes has 9.5 times more Omega 3, 1.3 times more Carbohydrate, 3 times more Fiber and 1.8 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 4.9 times more Sugars and 119 times more Fructose than Boiled and Drained Artichokes.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Artichokes as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.