Comparing Nutrients in 1 pound Canned Orange Juice VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Canned Orange Juice	Boiled Cardoon	Recommended Dietary Allowance
Energy	7.35% 213kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	38.4% 50g	18.6% 24g	130g per day for Men 19-50 years
Sugars	55% 39.7g	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	15.2% 11g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	14.7% 0.19mg	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	27.2% 109μg	25% 100μg	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	152% 137mg	8.57% 7.7mg	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	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Cardoon	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	NA	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	26.2% 0.6mg	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	11% 77mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	53.2% 798mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11.5% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Cardoon per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Boiled Cardoon:

• 1 pound of Canned Orange Juice has 2.2 times more Vitamin B1, 1.9 times more Vitamin B5 and 17.7 times more Vitamin C than Boiled Cardoon.
• While 1 lb of Boiled and Drained Cardoon contains 1.5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Cardoon provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2
• 1 pound of Boiled Cardoon have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Boiled Cardoon:

• 1 lb of Boiled and Drained Cardoon contains 7.2 times more Calcium, 7.3 times more Iron, 4.3 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Potassium and 44 times more Sodium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Cardoon contain similar levels of Water per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Cardoon lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 2.1 times more Carbohydrate than Boiled Cardoon.
• While 1 lb of Boiled and Drained Cardoon contains 5.7 times more Fiber than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Cardoon provide inadequate amounts of Energy, Omega 6 and Protein in one pound.