Comparing Nutrients in 14 ounces Cardoon VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cardoon	14%	5%	81%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cardoon	Oranges with Peel	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	47% 18g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Cardoon	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	28.4% 0.37mg	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	67.5% 270μg	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	8.8% 7.94mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardoon	Oranges with Peel	Recommended Dietary Allowance
Calcium	27.8% 278mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	25% 0.23mg	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	34.7% 2.78mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	13% 91mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	10% 373g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardoon VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Cardoon versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cardoon vs Oranges with Peel :

• 14 ounces of Cardoon have 1.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 35.5 times more Vitamin C than Raw Cardoon.
• Both Cardoon and Oranges with Peel provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cardoon have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Cardoon as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cardoon vs Oranges with Peel :

• 14 ounces of Cardoon have 4.1 times more Copper, 3 times more Magnesium, 2 times more Potassium and 85 times more Sodium than Oranges with Peel .
• Both Cardoon and Oranges with Peel contain similar levels of Calcium, Iron, Phosphorus and Water per 14 ounces.
• Both Raw Cardoon as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Oranges with Peel contain 3.7 times more Energy, 3.8 times more Carbohydrate, 2.8 times more Fiber and 1.9 times more Protein than Raw Cardoon.
• 14 ounces of Cardoon provide inadequate amounts of Energy and Protein
• Both Raw Cardoon as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 14 ounces.