Comparing Nutrients in 300 calories Tomatoes VS Cooked Artichokes

Weight per 300 calories

• Tomatoes: 1667g
• Cooked Artichokes: 566g

Boiled and Drained Artichokes have 2.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	13.4% 0.22g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	52% 67.6g	130g per day for Men 19-50 years
Sugars	60.5% 44g	7.73% 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	31.5% 23g	0.16% 0.11g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.13g	g per day for Men 19-50 years
Fiber	52.6% 20g	85% 32.3g	38g per day for Men 19-50 years
Protein	26% 14.7g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0.63% 5.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	126% 504μg	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	254% 228mg	46.5% 42mg	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	60% 9mg	7.17% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	70% 83.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	16.7% 167mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	56.6% 238mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	55.4% 1.27mg	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	57% 400mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	22.6% 340mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	13% 476g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Cooked Artichokes:

• Raw Ripe Red Tomatoes have 123.7 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.9 times more Vitamin B6, 5.5 times more Vitamin C, 8.4 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.6 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Cooked Artichokes:

• Raw Ripe Red Tomatoes have 1.4 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 1.5 times more Manganese, 2.4 times more Potassium, 1.3 times more Zinc and 3.3 times more Water than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.3 times more Magnesium and 4.1 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Phosphorus per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.7 times more Fat, 2.2 times more Omega 6, 7.8 times more Sugars and 201.7 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 4.3 times more Omega 3 and 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.