Comparing Nutrients in 1 pound 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	4.07% 118kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	22% 16g	6.2% 4.5g	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	11.8% 8.53g	0.13% 0.091g	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	% 7.4g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 3.3g	g per day for Men 19-50 years
Fiber	12% 4.54g	68% 26g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	28.3% 0.37mg	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	5.67% 22.7μg	101% 404μg	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	40% 36mg	37.3% 33.6mg	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	25% 3.76mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	15.4% 154mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	64% 0.58mg	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	75.4% 6.03mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	44.4% 1.02mg	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	13% 91mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	38% 1297mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.3% 381g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.