Comparing Nutrients in 14 ounces Oranges with Peel VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Energy	8.62% 250kcal	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	47.3% 61.5g	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	47% 18g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	313% 282mg	32.6% 29.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Calcium	27.8% 278mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Artichokes per 14 oz

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

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

• 14 ounces of Oranges with Peel have 2 times more Vitamin B1, 1.4 times more Vitamin B5 and 9.6 times more Vitamin C than Cooked Artichokes.
• While 14 oz of Boiled and Drained Artichokes contain 1.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Artichokes provide similar amounts of Vitamin B6 per 14 ounces.
• Both Raw Oranges with Peel as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Cooked Artichokes:

• 14 ounces of Oranges with Peel have 3.3 times more Calcium and 1.3 times more Iron than Cooked Artichokes.
• While 14 oz of Boiled and Drained Artichokes contain 2.2 times more Copper, 3 times more Magnesium, 3.3 times more Phosphorus, 1.5 times more Potassium, 30 times more Sodium and 3.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Artichokes contain similar levels of Water per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Boiled and Drained Artichokes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.3 times more Carbohydrate than Cooked Artichokes.
• While 14 oz of Boiled and Drained Artichokes contain 2.4 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 14 ounces of Cooked Artichokes provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Artichokes provide inadequate amounts of Omega 6 in 14 ounces.