Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Cardoon	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	8.14% 10.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	NA	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	3.65% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.4% 0.083mg	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	6.45% 25.8μg	11% 43.7μg	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	50.3% 45.2mg	3.75% 3.37mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Cardoon	Recommended Dietary Allowance
Calcium	2.2% 22mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	NA	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	17% 1.35mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	11.5% 0.26mg	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	7.94% 55.6mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Boiled Cardoon:

• Cooked Ripe Red Tomatoes have 4 times more Vitamin A, 2 times more Vitamin B1, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 13.4 times more Vitamin C than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 1.4 times more Vitamin B2 and 1.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Boiled Cardoon:

• Cooked Ripe Red Tomatoes have 1.2 times more Phosphorus than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 6.5 times more Calcium, 4.8 times more Magnesium, 1.3 times more Manganese, 1.8 times more Potassium, 2 times more Selenium, 16 times more Sodium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Cardoon have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 1.3 times more Protein than Boiled and Drained Cardoon.
• While Boiled and Drained Cardoon contains 1.3 times more Carbohydrate and 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Cardoon have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.