Comparing Nutrients in 1 kilogram 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	21.7% 630kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	150% 57g	38g per day for Men 19-50 years
Protein	23.2% 13g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	789% 710mg	82.2% 74mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Calcium	70% 700mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	84% 2860mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	22.7% 841g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Artichokes per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Cooked Artichokes:

• 1 kilogram of Oranges with Peel has 2 times more Vitamin B1, 1.4 times more Vitamin B5 and 9.6 times more Vitamin C than Cooked Artichokes.
• While 1 kg of Boiled and Drained Artichokes contains 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 one kilogram.
• Both Raw Oranges with Peel as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Cooked Artichokes:

• 1 kilogram of Oranges with Peel has 3.3 times more Calcium and 1.3 times more Iron than Cooked Artichokes.
• While 1 kg of Boiled and Drained Artichokes contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.3 times more Carbohydrate than Cooked Artichokes.
• While 1 kg of Boiled and Drained Artichokes contains 2.4 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• 1 kilogram 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 one kilogram.