Comparing Nutrients in 14 ounces Valencia Oranges VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Valencia Oranges	Boiled Cardoon	Recommended Dietary Allowance
Energy	6.7% 194kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	16.3% 21g	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	26% 9.92g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	13% 0.17mg	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	22% 87.3μg	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	7.5% 6.75mg	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	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

	Valencia Oranges	Boiled Cardoon	Recommended Dietary Allowance
Calcium	16% 159mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	NA	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	23% 0.53mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46.6% 699mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.26% 343g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Boiled Cardoon:

• Raw Valencia Oranges have 2 times more Vitamin A, 4.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 28.5 times more Vitamin C than Boiled and Drained Cardoon.
• Both Raw Valencia Oranges and Boiled and Drained Cardoon have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Boiled Cardoon:

• Boiled and Drained Cardoon contains 1.8 times more Calcium, 8.1 times more Iron, 4.3 times more Magnesium, 5.8 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium, more Sodium and 3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Cardoon have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.2 times more Energy, 2.2 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Cardoon.
• Both Raw Valencia Oranges as well as Boiled and Drained Cardoon have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.