Comparing Nutrients in 14 ounces Navel Oranges VS Cooked Artichokes

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cooked Artichokes	Recommended Dietary Allowance
Energy	6.7% 194kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 17g	% 2.9g	g per day for Men 19-50 years
Fiber	23% 8.73g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Cooked Artichokes	Recommended Dietary Allowance
Calcium	17% 171mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9% 334g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 12 times more Vitamin A, 1.4 times more Vitamin B1 and 8 times more Vitamin C than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B9, 1.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Artichokes have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Navel 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 Navel Oranges vs Cooked Artichokes:

• Raw Navel Oranges have 2 times more Calcium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 3.3 times more Copper, 4.7 times more Iron, 3.8 times more Magnesium, 7.8 times more Manganese, 3.2 times more Phosphorus, 1.7 times more Potassium, 60 times more Sodium and 5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Artichokes have similar amounts of Water per 14 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 8.6 times more Sugars and 112.5 times more Fructose than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 4.2 times more Omega 3, 2.6 times more Fiber and 3.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Artichokes have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.