Comparing Nutrients in 1 kilogram 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	17% 490kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	92% 120g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 7.3g	g per day for Men 19-50 years
Fiber	58% 22g	150% 57g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel Oranges	Cooked Artichokes	Recommended Dietary Allowance
Calcium	43% 430mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	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	12.6% 0.29mg	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	33% 230mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	7.27% 0.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	22.7% 841g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Navel 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 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 1 kg.
• Both Raw Navel Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Navel Oranges as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.