Comparing Nutrients in 14 ounces Valencia Oranges VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Valencia Oranges	Cooked Artichokes	Recommended Dietary Allowance
Energy	6.7% 194kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Artichokes	Recommended Dietary Allowance
Calcium	16% 159mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.16% 0.24mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9% 334g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 12 times more Vitamin A, 1.7 times more Vitamin B1 and 6.6 times more Vitamin C than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.2 times more Vitamin B2, 4.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Artichokes have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Valencia 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 Valencia Oranges vs Cooked Artichokes:

• Raw Valencia Oranges have 1.9 times more Calcium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 3.4 times more Copper, 6.8 times more Iron, 4.2 times more Magnesium, 9.8 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Potassium, more Sodium and 6.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Artichokes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Artichokes contain 2.4 times more Omega 3, 2.3 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Artichokes have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.