Comparing Nutrients in 1 kilogram Fresh Orange juice VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Fresh Orange juice	Cooked Artichokes	Recommended Dietary Allowance
Energy	15.5% 450kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	92% 120g	130g per day for Men 19-50 years
Sugars	116% 84g	13.7% 9.9g	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	29.2% 21g	0.28% 0.2g	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	% 18g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 7.3g	g per day for Men 19-50 years
Fiber	5.26% 2g	150% 57g	38g per day for Men 19-50 years
Protein	12.5% 7g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	11% 100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	62.3% 0.81mg	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	75% 300μg	223% 890μg	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	556% 500mg	82.2% 74mg	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	2.67% 0.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cooked Artichokes	Recommended Dietary Allowance
Calcium	11% 110mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	141% 1.27mg	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	25% 2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	98% 2.25mg	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	24.3% 170mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24% 883g	22.7% 841g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cooked Artichokes per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Cooked Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Cooked Artichokes:

• 1 kilogram of Fresh Orange juice has 1.8 times more Vitamin B1 and 6.8 times more Vitamin C than Cooked Artichokes.
• While 1 kg of Boiled and Drained Artichokes contains 3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 3 times more Vitamin B9 and 148 times more Vitamin K than Raw Orange juice.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw Orange juice as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Cooked Artichokes:

• 1 kg of Boiled and Drained Artichokes contains 1.9 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 3.8 times more Magnesium, 16.1 times more Manganese, 4.3 times more Phosphorus, 1.4 times more Potassium, 60 times more Sodium and 8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cooked Artichokes contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Boiled and Drained Artichokes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 8.5 times more Sugars and 106 times more Fructose than Cooked Artichokes.
• While 1 kg of Boiled and Drained Artichokes contains 3.5 times more Omega 3, 28.5 times more Fiber and 4.1 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Cooked Artichokes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Boiled and Drained Artichokes provide inadequate amounts of Energy and Omega 6 in one kilogram.