Comparing Nutrients in 1 kilogram Cooked Artichokes VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Artichokes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	18.3% 530kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.06% 0.34g	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	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	35% 25.5g	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	18% 13g	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	% 12.4g	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	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	29.6% 0.68mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	56% 1910mg	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	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	22.7% 841g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Artichokes vs Tomatoes in Juice with Salt:

• Boiled and Drained Artichokes have 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 11.1 times more Vitamin B9 and 5.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 11.5 times more Vitamin B1, 1.4 times more Vitamin B6, 1.7 times more Vitamin C and 3.1 times more Vitamin E than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Artichokes vs Tomatoes in Juice with Salt:

• Boiled and Drained Artichokes have 2.4 times more Copper, 4.2 times more Magnesium, 3.3 times more Manganese, 4.3 times more Phosphorus, 1.5 times more Potassium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Calcium, 3.5 times more Selenium and 1.9 times more Sodium than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Artichokes have 3.3 times more Energy, 9.5 times more Omega 3, 3.4 times more Carbohydrate, 3 times more Fiber and 3.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.6 times more Sugars and 65.5 times more Fructose than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.