Comparing Nutrients in 500 calories Cooked Artichokes VS Tomato Puree

Weight per 500 calories

• Cooked Artichokes: 943g
• Tomato Puree: 1316g

Cooked Artichokes have 1.4 times more energy per 100g than Tomato Puree. It has low energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Artichokes or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Artichokes	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	2.33% 0.75g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	5.83% 0.99g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.7% 113g	91% 118g	130g per day for Men 19-50 years
Sugars	13% 9.34g	87.7% 63.6g	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	0.26% 0.19g	43% 31.3g	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	% 2.26g	% 32.2g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 0g	g per day for Men 19-50 years
Fiber	142% 53.8g	65.8% 25g	38g per day for Men 19-50 years
Protein	48.7% 27.3g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.05% 9.43μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.6% 0.84mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.3% 2.26mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.8% 0.76mg	128% 1.66mg	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	210% 840μg	36% 145μg	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	77.6% 70mg	155% 139mg	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	12% 1.8mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 140μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Tomato Puree	Recommended Dietary Allowance
Calcium	20% 198mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	420% 3.78mg	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	72% 5.75mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	94% 396mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	92% 2.12mg	97% 2.22mg	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	98% 689mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	79.4% 2698mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	3.43% 1.9μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	21.4% 793g	31.3% 1156g	3700g per day for Men 19-50 years

Cooked Artichokes VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Artichokes or Tomato Puree?

Lets compare vitamin content per 500 calories of Cooked Artichokes vs Tomato Puree:

• 500 calories of Cooked Artichokes have 1.4 times more Vitamin B1, 5.8 times more Vitamin B9 and 3.1 times more Vitamin K than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 36.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2 times more Vitamin C and 14.5 times more Vitamin E than Boiled and Drained Artichokes.
• 500 calories of Cooked Artichokes have insufficient amounts of Vitamin A
• Both Boiled and Drained Artichokes as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Artichokes vs Tomato Puree:

• 500 calories of Cooked Artichokes have 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Sodium than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 3.2 times more Copper, 4.1 times more Iron, 2.1 times more Potassium, 4.9 times more Selenium, 1.3 times more Zinc and 1.5 times more Water than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Tomato Puree contain similar levels of Calcium and Manganese per 500 calories.
• 500 calories of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Artichokes have 6.8 times more Omega 3, 2.2 times more Fiber and 1.3 times more Protein than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 6.8 times more Sugars and 166 times more Fructose than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Artichokes as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 500 calories.