Comparing Nutrients in 100 grams Cooked Artichokes VS 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	1.83% 53kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	6.9% 9g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	6.66% 4.83g	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	0.028% 0.02g	3.3% 2.38g	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	% 0.24g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 0g	g per day for Men 19-50 years
Fiber	15% 5.7g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.16% 2.9g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	9.7% 0.13mg	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	22.3% 89μg	2.75% 11μg	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	8.22% 7.4mg	11.8% 10.6mg	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	1.27% 0.19mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Tomato Puree	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	32% 0.29mg	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	7.63% 0.61mg	22.3% 1.78mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	7.35% 0.17mg	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	10.4% 73mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Tomato Puree per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Artichokes versus 100 g of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Artichokes vs Tomato Puree:

• 100 grams of Cooked Artichokes have 2 times more Vitamin B1, 8.1 times more Vitamin B9 and 4.4 times more Vitamin K than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 26 times more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin C and 10.4 times more Vitamin E than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Tomato Puree provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Cooked Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Artichokes as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Artichokes vs Tomato Puree:

• 100 grams of Cooked Artichokes have 1.8 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus and 2.1 times more Sodium than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 2.3 times more Copper, 2.9 times more Iron and 1.5 times more Potassium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Tomato Puree contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium
• Both Boiled and Drained Artichokes as well as Canned Tomato Puree lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Artichokes have 9.5 times more Omega 3, 1.3 times more Carbohydrate, 3 times more Fiber and 1.8 times more Protein than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 4.9 times more Sugars and 119 times more Fructose than Boiled and Drained Artichokes.
• 100 grams of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Artichokes as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in 100 grams.