Comparing Nutrients in 300 calories Tomato Paste VS Cooked Frozen Artichokes

Weight per 300 calories

• Tomato Paste: 366g
• Cooked Frozen Artichokes: 667g

Tomato Paste has 1.8 times more energy per 100g than Cooked Frozen Artichokes. It has average energy density when compared to other foods. Boiled and Drained Frozen Artichokes having low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Cooked Frozen Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Tomato Paste	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	47% 61.2g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	7.72% 5.6g	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	80.7% 30.7g	38g per day for Men 19-50 years
Protein	28.2% 16g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	31% 278μg	0.74% 6.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	44.6% 0.58mg	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	11% 44μg	198% 793μg	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	89% 80mg	37% 33.3mg	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	105% 15.7mg	7.1% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	13% 132mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	45% 0.41mg	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	136% 11mg	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	49.2% 207mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	79% 1.82mg	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	43.4% 304mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	23.6% 353mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	7.27% 269g	15.6% 577g	3700g per day for Men 19-50 years

Tomato Paste VS Cooked Frozen Artichokes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Cooked Frozen Artichokes?

Lets compare vitamin content per 300 calories of Tomato Paste vs Cooked Frozen Artichokes:

• 300 calories of Tomato Paste have 41.7 times more Vitamin A, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 2.4 times more Vitamin C and 14.7 times more Vitamin E than Cooked Frozen Artichokes.
• While 300 kcal of Boiled and Drained Frozen Artichokes contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B5, 18.1 times more Vitamin B9 and 2 times more Vitamin K than Canned Tomato Paste.
• 300 calories of Cooked Frozen Artichokes have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Cooked Frozen Artichokes:

• 300 calories of Tomato Paste have 3.3 times more Copper, 2.9 times more Iron, 2.1 times more Potassium and 14.5 times more Selenium than Cooked Frozen Artichokes.
• While 300 kcal of Boiled and Drained Frozen Artichokes contain 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Sodium and 2.1 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Artichokes contain similar levels of Calcium and Zinc per 300 calories.
• 300 calories of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 8 times more Sugars than Cooked Frozen Artichokes.
• While 300 kcal of Boiled and Drained Frozen Artichokes contain 15.4 times more Omega 3, 1.9 times more Omega 6, 2 times more Fiber and 1.3 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Artichokes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6