Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Cooked Frozen Artichokes

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Cooked Frozen Artichokes: 1111g

Boiled and Drained Frozen Artichokes have 2.8 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Cooked Frozen Artichokes?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	4.13% 1.32g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	10.3% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	78.5% 102g	130g per day for Men 19-50 years
Sugars	110% 79.7g	13% 9.33g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	135% 51g	38g per day for Men 19-50 years
Protein	44% 24.7g	61.7% 34.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	44.4% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	74.4% 0.97mg	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	62.5% 250μg	331% 1322μg	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	438% 394mg	61.7% 55.6mg	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	123% 18.4mg	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	103% 1031mg	23.3% 233mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	75.3% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	77.8% 6.22mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	82% 344mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	132% 3.03mg	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	76% 531mg	97% 678mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	86.3% 2933mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	39.3% 589mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	80% 2961g	26% 961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Cooked Frozen Artichokes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 56.3 times more Vitamin A, 26.1 times more Vitamin B1, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6, 7.1 times more Vitamin C and 10.4 times more Vitamin E than Boiled and Drained Frozen Artichokes.
• While Boiled and Drained Frozen Artichokes contain 5.3 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Frozen Artichokes have similar amounts of Vitamin B2 per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Cooked Frozen Artichokes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4.4 times more Calcium, 2.4 times more Copper, 2.9 times more Iron, 2 times more Potassium, 9.8 times more Selenium, 6.1 times more Sodium and 3.1 times more Water than Boiled and Drained Frozen Artichokes.
• While Boiled and Drained Frozen Artichokes contain 1.4 times more Manganese and 1.3 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Frozen Artichokes have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Fat, 1.7 times more Omega 6 and 8.5 times more Sugars than Boiled and Drained Frozen Artichokes.
• While Boiled and Drained Frozen Artichokes contain 5.2 times more Omega 3 and 1.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Frozen Artichokes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.