Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	7.06% 9.2g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	1.16% 0.84g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	12% 4.6g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	5.55% 3.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	5.7% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	6.7% 0.087mg	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	1.25% 5μg	29.8% 119μg	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	8.78% 7.9mg	5.56% 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	5.53% 0.83mg	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	6.78% 0.061mg	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	16.6% 1.33mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	12% 0.27mg	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	2.86% 20mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.34% 86.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Frozen Artichokes per 100 g

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

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Cooked Frozen Artichokes:

• 100 grams of Stewed Canned Tomatoes have 1.6 times more Vitamin C and 5.2 times more Vitamin E than Cooked Frozen Artichokes.
• While 100 g of Boiled and Drained Frozen Artichokes contain 1.3 times more Vitamin B1, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 5.1 times more Vitamin B6, 23.8 times more Vitamin B9 and 5.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Cooked Frozen Artichokes have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Cooked Frozen Artichokes:

• 100 grams of Stewed Canned Tomatoes have 1.6 times more Calcium, 1.8 times more Copper, 2.4 times more Iron and 4.2 times more Sodium than Cooked Frozen Artichokes.
• While 100 g of Boiled and Drained Frozen Artichokes contain 2.6 times more Magnesium, 4.6 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Artichokes contain similar levels of Water per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Frozen Artichokes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Canned Tomatoes have 4.2 times more Sugars than Cooked Frozen Artichokes.
• While 100 g of Boiled and Drained Frozen Artichokes contain 19.7 times more Omega 3, 1.5 times more Carbohydrate, 4.6 times more Fiber and 3.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in 100 grams.