Comparing Nutrients in 1 pound Artichokes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Artichokes	Oranges with Peel	Recommended Dietary Allowance
Energy	7.35% 213kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	54% 70.3g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	64.5% 24.5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	26.5% 15g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	32.4% 0.42mg	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	77% 308μg	34% 136μg	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	59% 53mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Oranges with Peel	Recommended Dietary Allowance
Calcium	20% 200mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	28.7% 0.26mg	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	72.6% 5.8mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	NA	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	58.3% 408mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	28.4% 426mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.4% 385g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Artichokes vs Oranges with Peel :

• Raw Artichokes have 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 13 times more Vitamin A, 1.4 times more Vitamin B1 and 6.1 times more Vitamin C than Raw Artichokes.
• Both Raw Artichokes and Raw Oranges with Peel have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Artichokes as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Artichokes vs Oranges with Peel :

• Raw Artichokes have 4.1 times more Copper, 1.6 times more Iron, 4.3 times more Magnesium, 4.1 times more Phosphorus, 1.9 times more Potassium, 47 times more Sodium and 4.5 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.6 times more Calcium and 3.5 times more Selenium than Raw Artichokes.
• Both Raw Artichokes and Raw Oranges with Peel have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Artichokes have 1.2 times more Fiber and 2.5 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.3 times more Energy and 1.5 times more Carbohydrate than Raw Artichokes.
• Both Raw Artichokes and Raw Oranges with Peel have similar amounts of Omega 3 per 1 lb.
• Both Raw Artichokes as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.