Comparing Nutrients in 100 calories Tomatoes VS Cooked Artichokes

Weight per 100 calories

• Tomatoes: 556g
• Cooked Artichokes: 189g

Boiled and Drained Artichokes have 2.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	20% 14.6g	2.58% 1.87g	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	10.5% 7.6g	0.052% 0.038g	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	% 6.94g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.38g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	9.74% 5.45g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	26% 233μg	0.21% 1.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	7.86% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	9.06% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	42% 168μg	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	84.6% 76mg	15.5% 14mg	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	20% 3mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Artichokes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.96% 39.6mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	26.6% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	19% 79.2mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	18.5% 0.42mg	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	19% 133mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.69% 0.38μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	7.55% 113mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	14% 525g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Cooked Artichokes:

• Raw Ripe Red Tomatoes have 123.7 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.9 times more Vitamin B6, 5.5 times more Vitamin C, 8.4 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.6 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Vitamin B5 per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Cooked Artichokes:

• Raw Ripe Red Tomatoes have 1.4 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 1.5 times more Manganese, 2.4 times more Potassium, 1.3 times more Zinc and 3.3 times more Water than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.3 times more Magnesium and 4.1 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Phosphorus per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.7 times more Fat, 2.2 times more Omega 6, 7.8 times more Sugars and 201.7 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 4.3 times more Omega 3 and 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Artichokes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Artichokes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.