Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Cooked Artichokes

Macros Ratio

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

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Energy	8.97% 260kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	92% 120g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	13.7% 9.9g	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	26% 19g	0.28% 0.2g	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	% 16.3g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 7.3g	g per day for Men 19-50 years
Fiber	26.3% 10g	150% 57g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	10% 90μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	62.3% 0.81mg	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	12.5% 50μg	223% 890μg	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	87.8% 79mg	82.2% 74mg	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	55.3% 8.3mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	34% 340mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	141% 1.27mg	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	166% 13.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	98% 2.25mg	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	28.6% 200mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22.7% 841g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 9 times more Vitamin A and 4.4 times more Vitamin E than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 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 Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Vitamin B1 and Vitamin C per 1 kg.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Stewed Canned Ripe Red Tomatoes have 1.6 times more Calcium, 2.2 times more Iron, 3 times more Selenium and 3.7 times more Sodium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 3.5 times more Magnesium, 3.8 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stewed Canned Ripe Red Tomatoes have 3.6 times more Sugars and 94 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2 times more Energy, 12.7 times more Omega 3, 1.9 times more Carbohydrate, 5.7 times more Fiber and 3.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.