Comparing Nutrients in 1 pound Cooked Artichokes VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cooked Artichokes	Chilled Orange Juice	Recommended Dietary Allowance
Energy	8.3% 240kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	52% 37.7g	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	0.13% 0.091g	14% 10g	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	% 1.1g	% 9.43g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 18g	g per day for Men 19-50 years
Fiber	68% 26g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	23.4% 13g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	26.5% 0.34mg	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	101% 404μg	21.5% 86μg	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	37.3% 33.6mg	169% 152mg	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	5.75% 0.86mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	9.53% 95mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	21% 0.19mg	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	34.6% 2.77mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	4.54% 0.1mg	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	47.3% 331mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	38% 1297mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.3% 381g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Chilled Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Artichokes vs Chilled Orange Juice:

• 1 pound of Cooked Artichokes has 2.3 times more Vitamin B2, 4 times more Vitamin B3, 1.2 times more Vitamin B5, 4.7 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 4.5 times more Vitamin C than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Chilled Orange Juice provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• Both Boiled and Drained Artichokes as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Artichokes vs Chilled Orange Juice:

• 1 pound of Cooked Artichokes has 1.9 times more Calcium, 3 times more Copper, 4.7 times more Iron, 3.8 times more Magnesium, 9.8 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Potassium, 30 times more Sodium and 5.7 times more Zinc than Chilled Orange Juice.
• Both Cooked Artichokes and Chilled Orange Juice contain similar levels of Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Boiled and Drained Artichokes as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Artichokes has 5.4 times more Omega 3, 19 times more Fiber and 4.3 times more Protein than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 8.4 times more Sugars and 111.5 times more Fructose than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Chilled Orange Juice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Artichokes as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy and Omega 6 in one pound.