Comparing Nutrients in 1 kilogram Cooked Artichokes VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Cooked Artichokes	Valencia Oranges	Recommended Dietary Allowance
Energy	18.3% 530kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	91% 119g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	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	0.28% 0.2g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 7.3g	NA	g per day for Men 19-50 years
Fiber	150% 57g	65.8% 25g	38g per day for Men 19-50 years
Protein	51.6% 29g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	48.5% 0.63mg	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	223% 890μg	98% 390μg	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	82.2% 74mg	539% 485mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Valencia Oranges	Recommended Dietary Allowance
Calcium	21% 210mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	41% 0.37mg	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	76.3% 6.1mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	10% 0.23mg	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	104% 730mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	84% 2860mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	40% 600mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22.7% 841g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Artichokes vs Valencia Oranges:

• Boiled and Drained Artichokes have 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.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 1.7 times more Vitamin B1 and 6.6 times more Vitamin C than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Raw Valencia Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained Artichokes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Artichokes vs Valencia Oranges:

• Boiled and Drained Artichokes have 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.
• While Raw Valencia Oranges contain 1.9 times more Calcium than Boiled and Drained Artichokes.
• Both Boiled and Drained Artichokes and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Artichokes have 2.4 times more Omega 3, 2.3 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• Both Boiled and Drained Artichokes and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled and Drained Artichokes as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.