Comparing Nutrients in 1 pound Tomatoes VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Tomatoes	Frozen Artichokes	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	3.47% 0.59g	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	27% 35g	130g per day for Men 19-50 years
Sugars	16.5% 12g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	7.13% 4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	21% 191μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	28.6% 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	143% 572μg	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	26.7% 24mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Artichokes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	27.2% 0.24mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	48% 1.1mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	33% 1125mg	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	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 402g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 5.3 times more Vitamin A and 2.6 times more Vitamin C than Frozen Artichokes, Unprepared.
• While Frozen Artichokes, Unprepared contain 1.6 times more Vitamin B1, 7.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 8.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Artichokes, Unprepared have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Frozen Artichokes:

• Frozen Artichokes, Unprepared contain 1.9 times more Calcium, 1.9 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 9.4 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Artichokes, Unprepared have similar amounts of Copper, Potassium and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Frozen Artichokes, Unprepared have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Artichokes, Unprepared contain 2.1 times more Energy, 16.3 times more Omega 3, 2 times more Carbohydrate, 3.3 times more Fiber and 3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Frozen Artichokes, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.