Comparing Nutrients in 1 pound Cooked Artichokes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Artichokes	Florida Oranges	Recommended Dietary Allowance
Energy	8.3% 240kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.83% 0.14g	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	57% 41.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	68% 26g	28.6% 11g	38g per day for Men 19-50 years
Protein	23.4% 13g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	9.53% 95mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	19.7% 0.18mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	4.73% 0.11mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	38% 1297mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.3% 381g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Florida Oranges per 1 lb

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

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

• 1 pound of Cooked Artichokes has 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2 times more Vitamin B1 and 6.1 times more Vitamin C than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Florida Oranges provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Artichokes as well as Raw Florida Oranges 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 Florida Oranges:

• 1 pound of Cooked Artichokes has 3.3 times more Copper, 6.8 times more Iron, 4.2 times more Magnesium, 9.4 times more Manganese, 6.1 times more Phosphorus, 1.7 times more Potassium, more Sodium and 5 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2 times more Calcium than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Florida Oranges contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled and Drained Artichokes as well as Raw Florida Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Artichokes has 3.5 times more Omega 3, 2.4 times more Fiber and 4.1 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 9.2 times more Sugars than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Florida Oranges offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Artichokes as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in one pound.