Comparing Nutrients in 14 ounces Oranges VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Energy	6.43% 187kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	51% 37g	5.4% 3.93g	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	0.11% 0.079g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 2.9g	g per day for Men 19-50 years
Fiber	25% 9.53g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	24.7% 0.32mg	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	29.8% 119μg	88.3% 353μg	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	235% 211mg	32.6% 29.4mg	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	4.76% 0.71mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Calcium	16% 159mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	56% 0.5mg	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	4.96% 0.4mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	39% 0.89mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9% 334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cooked Artichokes:

• Raw Oranges have 11 times more Vitamin A, 1.7 times more Vitamin B1 and 7.2 times more Vitamin C than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Artichokes have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cooked Artichokes:

• Raw Oranges have 1.9 times more Calcium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.8 times more Copper, 6.1 times more Iron, 4.2 times more Magnesium, 9 times more Manganese, 5.2 times more Phosphorus, 1.6 times more Potassium, more Sodium and 5.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Artichokes have similar amounts of Water per 14 oz.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 9.4 times more Sugars than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 5.4 times more Omega 3, 2.4 times more Fiber and 3.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Artichokes have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.