Comparing Nutrients in 5 ounces Tomatoes VS 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	0.88% 25.5kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	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	0.67% 0.11g	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	4.24% 5.5g	13% 17g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.03g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	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	3.62% 134g	3.22% 119g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.9 times more Vitamin C and 2.8 times more Vitamin E than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.4 times more Vitamin B1, 4.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Vitamin B6 per 5 oz.
• Both Raw 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 Tomatoes vs Cooked Artichokes:

• Boiled and Drained Artichokes contain 2.1 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 2 times more Manganese, 3 times more Phosphorus, 12 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Potassium and Water per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 2.7 times more Sugars and 68.5 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.9 times more Energy, 12.7 times more Omega 3, 3.1 times more Carbohydrate, 4.8 times more Fiber and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.