Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	13% 17g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.94% 1.4g	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	3.68% 2.66g	0.039% 0.028g	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	% 2.3g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 1.03g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	8.83% 0.11mg	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	1.77% 7.1μg	31.5% 126μg	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	12.4% 11mg	11.7% 10.5mg	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	7.84% 1.18mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	20% 0.18mg	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	23.6% 1.9mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	14% 0.32mg	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	4.05% 28.3mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.22% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Cooked Artichokes:

• Stewed Canned Ripe Red Tomatoes have 9 times more Vitamin A and 4.4 times more Vitamin E than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 4.8 times more Vitamin B6, 17.8 times more Vitamin B9 and 6.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Vitamin B1 and Vitamin C per 5 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Cooked Artichokes:

• Stewed Canned Ripe Red Tomatoes have 1.6 times more Calcium, 2.2 times more Iron, 3 times more Selenium and 3.7 times more Sodium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 3.5 times more Magnesium, 3.8 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Stewed Canned Ripe Red Tomatoes have 3.6 times more Sugars and 94 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2 times more Energy, 12.7 times more Omega 3, 1.9 times more Carbohydrate, 5.7 times more Fiber and 3.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.