Comparing Nutrients in 1 pound 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	9.85% 286kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	NA	6.2% 4.5g	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	NA	0.13% 0.091g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	68% 26g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	28.3% 0.37mg	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	34% 136μg	101% 404μg	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	358% 322mg	37.3% 33.6mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Artichokes	Recommended Dietary Allowance
Calcium	31.8% 318mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	64% 0.58mg	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	45.4% 3.63mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	44.4% 1.02mg	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	14.3% 100mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	38% 1297mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10% 373g	10.3% 381g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• Both Raw Oranges with Peel as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 3.3 times more Calcium and 1.3 times more Iron than Cooked Artichokes.
• While 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.3 times more Carbohydrate than Cooked Artichokes.
• While 1 lb 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 pound of Oranges with Peel provide inadequate amounts of Omega 3
• 1 pound 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 pound.