Comparing Nutrients in 1 pound Tomatoes VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	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	2.13% 0.36g	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	13.6% 17.6g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.3g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	68% 26g	38g per day for Men 19-50 years
Protein	7.13% 4g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	21% 191μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	38% 1297mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	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	11.6% 429g	10.3% 381g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cooked Artichokes:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.9 times more Vitamin C and 2.8 times more Vitamin E than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.4 times more Vitamin B1, 4.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Vitamin B6 per 1 lb.
• Both Raw 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 Tomatoes vs Cooked Artichokes:

• Boiled and Drained Artichokes contain 2.1 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 2 times more Manganese, 3 times more Phosphorus, 12 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Potassium and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 2.7 times more Sugars and 68.5 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.9 times more Energy, 12.7 times more Omega 3, 3.1 times more Carbohydrate, 4.8 times more Fiber and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.