Comparing Nutrients in 1 kilogram Oranges VS Cooked Artichokes

Macros Ratio

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

Macro Nutrients

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Energy	16.2% 470kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	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	90% 118g	92% 120g	130g per day for Men 19-50 years
Sugars	129% 94g	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	NA	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	NA	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 7.3g	g per day for Men 19-50 years
Fiber	63% 24g	150% 57g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	591% 532mg	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	12% 1.8mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Artichokes	Recommended Dietary Allowance
Calcium	40% 400mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	12.5% 1mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 140mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	22.7% 841g	3700g per day for Men 19-50 years

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

• Raw Oranges have 11 times more Vitamin A, 1.7 times more Vitamin B1 and 7.2 times more Vitamin C than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Artichokes have similar amounts of Vitamin B5 and Vitamin E per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cooked Artichokes:

• Raw Oranges have 1.9 times more Calcium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 2.8 times more Copper, 6.1 times more Iron, 4.2 times more Magnesium, 9 times more Manganese, 5.2 times more Phosphorus, 1.6 times more Potassium, more Sodium and 5.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Artichokes have similar amounts of Water per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 9.4 times more Sugars than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 5.4 times more Omega 3, 2.4 times more Fiber and 3.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Artichokes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.